The Best Foods for Baby and Bridal Showers

By Sarah Hunt, AZFB Communications Intern



Stumped on what to make for your friend or family member’s baby or bridal shower? Don’t stress, we’ve got you covered! Check out the best dishes for showers below.


Main Course



These are the easiest dish to make, serve, and eat. I only have good things to say about sandwiches served at showers.

Artichoke Chicken Salad

Cucumber Avacado and Dill Havarti Sandwiches

Italian Sandwich Roll-ups

Chicken Salad with Grapes (this salad on croissants is always a hit)


Lettuce Wraps

Big Party Chicken Salad with Medjool Dates

Chicken Lettuce Wraps


Soup in Bread Bowls

You can buy bread bowls at WinCo, making meal prep super easy. Make a soup on the stove and put it in a crockpot to keep it warm while serving.

Easy Broccoli Cheese Soup Recipe-5 ingredients

Cream of Cauliflower Soup

Oyster Stew

Potato Cheese Soup

Sweet Potato Chowder



Tortellini & Vegetable Salad

Farmer’s Salad

Greek Salad


Side Dishes



Brunch Yogurt Parfait Bar


Fruit Salad

Yummy Fruit Salad


Dips for Chips, Pita Bread, or Veggie Cups

The classic dip made of ranch seasoning and sour cream is addicting and always a crowd pleaser. Here’s some other dips from our recipe database that are sure to please.

Chicken Enchilada Dip

Artichoke Dip

Easy Hummus (Better Than Store-Bought)




Lavender Lemonade

Non Alcoholic Apple Cider Mimosa

(This is also good with grapefruit juice instead of orange juice)

Raspberry Lemonade

Watermelon Margarita Mocktails




Heart Tarts

Coconut Lime Sugar Cookies

Easy Key Lime Cheesecake Sugar Cookie Cups


With Alcohol:

Strawberries & Champagne Cake Balls

Sangria Cupcakes




  • Don’t provide those tiny little plates. If you have a lot of options for food, it’s best to just provide normal sized paper or plastic plates. Your guests will be glad you did! This is also very smart to do if you don’t want to have a lot of leftovers after the shower.


  • Make sure you have plenty of seating. You don’t want anyone to have to be standing up because their isn’t room.


  • Provide tables if you can. Most people don’t love eating with their plate in their hand or on their lap.


  • If you have a trash can hidden behind a cabinet, pull it out and put it in an obvious place so your guests don’t have to guess where it is.


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

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Two Sheet Pan Meal: Salmon, Roasted Potatoes and Asparagus

By Sarah Hunt, AZFB Communications Intern



This is the perfect easy, healthy meal to make when you’re crunched on time. It’s quick, delicious, and looks impressive if you’re having company over. Our family loves to make this meal. I’m sure yours will too!


Salmon, Roasted Potatoes and Asparagus

By Melinda Hunt


Makes 5 servings




  • 1 lb of fresh salmon (we like to get ours from the counter at Sprouts)
  • 1 bag of baby potatoes
  • 1 big bundle of asparagus
  • Olive oil
  • Lawry’s seasoned salt
  • Salt
  • Pepper (optional)




Preheat the oven to 400 degrees. Rinse the baby potatoes and cut them in half. Place them on a baking sheet and cover them with olive oil. Mix them together with your hands to make sure the potatoes are thoroughly covered in oil, then space them out, but leave space on the end for your asparagus. Give a generous shake of Lawry’s seasoned salt over the potatoes. Wash the asparagus and cut off the bottom of the stalks. Cover in olive oil or butter and salt.

Once its reached 400 degrees, place the pan in the oven and set a timer for 15 minutes, and another timer for 40 minutes. Take out the asparagus at 15 minutes, and cover in tinfoil to keep them warm.

While the potatoes and asparagus are cooking, line a baking sheet with tinfoil. Place the salmon on the tinfoil-covered baking sheet. Drizzle olive oil over the salmon. Use a basting brush to make sure the oil is spread all over the salmon. Season with salt and pepper(optional). Put it in the oven 5 minutes after you take the asparagus out and cook for the remaining 20 minutes on the timer for the potatoes. Check on the potatoes by poking a potato with a fork at the 30 minute mark to see if they’re soft yet.

You will know the salmon is done because the color and texture will change. The fish will be more matte and less translucent; it should be flaky and fall apart.


In case any of the timing was confusing:

Asparagus should be in the oven for 15 minutes.

Potatoes should be in the oven for 40 minutes.

Salmon should be in the oven for 20 minutes.


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

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Homemade Cinnamon Rolls

By Sarah Hunt, AZFB Communications Intern



Looking for a delicious recipe to make this week? Look no further! My family has been using this recipe for years. It’s sure to be a crowd pleaser for parties or just for your family!


Homemade Cinnamon Rolls

By Sarah Hunt


Makes 24 servings


Cinnamon Roll Dough Ingredients

  • 4 cups warm water
  • 2 eggs
  • ¾ cup oil
  • 2/3 cup sugar
  • 8 cups flour
  • 3 tbs yeast


Cinnamon Sugar Filling Ingredients (from Laura of JoyFoodSunshine)

  • 2 cups of brown sugar, packed
  • 5 tbs ground cinnamon
  • 6 tbs butter softened


Cream Cheese Frosting Ingredients (from Laura of JoyFoodSunshine)

  • 2 8 oz packages of cream cheese, softened
  • 1/2 cup butter softened
  • 4 cups powdered sugar
  • 1 tsp pure vanilla extract
  • 2/8 tsp salt



Mix together dough ingredients. After mixing, feel the consistency of the dough. Add flour as needed and 1 tbs of salt, mix.


Make the Filling

(the rest of these instructions, except the oven temperature and cooking time, are from JoyFoodSunshine’s recipe)

While the dough is rising, make the filling. In a small bowl, combine butter, brown sugar and cinnamon until mixture is homogenous (uniform throughout). Set aside.

Alternately, you can combine the cinnamon and sugar. Then melt the butter and brush it on the rolled dough, then sprinkle the cinnamon sugar on the butter-brushed dough. (I think this way is easier)!


Assemble and Bake The Cinnamon Rolls:

Sprinkle a large work surface with flour. Gently press the gas out of the dough and form it into a rectangle. Roll the dough into a 24×12” rectangle, about ¼ inch thick. Spread the filling all over the dough using greased hands or a greased spatula. This process can seem difficult but it gets easier as you spread it.

(Alternately: if you only combined the cinnamon and sugar, then melt the butter and use a pastry brush to spread the melted butter all over the dough. Then sprinkle the dough with cinnamon sugar and pat it down gently to insure it sticks).

Roll up dough cut into 12 equal sized rolls (feel free to measure and cut each roll to be 2” long). Line a 9×13 inch glass baking dish with parchment paper and lightly grease. Then place rolls in 4 rows of three, evenly spaced. Cover and let rise until nearly doubled, about 30 minutes and preheat the oven to 320 degrees F on the convection setting.

Once rolls are doubled in size, bake them in the preheated oven for 18 minutes/until golden brown.


Make the Cream Cheese Frosting:

While rolls are baking, beat together cream cheese, butter, powdered sugar, vanilla extract and salt. Do NOT chill the frosting. Keep it at room temperature until the cinnamon rolls are baked.

Once the cinnamon rolls have been removed from the oven, spread the cream cheese frosting on them while they are still warm. Let cool and serve warm.


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Healthy Alternatives to Soda

By Sarah Hunt, AZFB Communications Intern



Many of us have developed a dependence on soda to keep us awake during the day or to help us stay up late to study. Unfortunately, daily consumption of soda is not very healthy (for more on this, see our Fill Your Plate article, Soda: Our Sugary Enemy).

Instead of drinking your usual soda, packed with sugar, calories, aspartame, caffeine, and carbohydrates, try one of these options instead!


Sparkling Water

There are so many good options for sparkling water. I personally hate the aftertaste of sparkling water, its very bitter in my opinion. But I did recently find a sparkling water that I really enjoy. Its Sparkling Coconut Water with Yuzu by Trader Joes. They come in a four pack for $3.99, in 8.45 fluid ounce cans. Each can is only 60 calories, with 15 grams of carbohydrates, 10 grams of sugar, 3 grams of dietary fiber, and 115 milligrams of sodium. Plus it tastes so delicious!



Herbal or caffeinated tea both have many health benefits. My favorite tea is Teavana’s Passion Herbal Tea. A 14.5 ounce bottle has 90 calories, 21 grams of sugar, 21 grams of carbohydrates, and 10 milligrams of sodium. You can buy it bottled at grocery stores or Starbucks. The sugar content is lower if you get it made fresh from the counter at Starbucks versus buying the bottled version. Learn more on the health benefits of tea by reading these Fill Your Plate articles:


Health Benefits from Green Tea and Coffee

Switch up your tea game: Black tea is beneficial too!

Green Tea to Your Health

Filling Your Cup with Matcha Green Tea

The Green Tea Effect: From Coffee to Tea-The reasons, benefits, and myths

Health Benefits of Tea

Green Tea


Water Flavoring

If you need to drink more water, water flavoring is one thing you can do to help with that. I know a lot of people who have a hard time drinking as much water as we’re supposed to simply because they don’t like drinking water, they would rather drink something else. If you use water flavoring like Crystal Light or Liquid I.V., it makes your water taste better and easier to drink. It’s also a good way to avoid juices, which have a lot of sugar in them.

Liquid I.V. is different than other water flavorings though because it multiplies the amount of hydration your body receives. The Liquid I.V. Lemon Lime flavor has 45 calories, 500 milligrams of sodium, 370 mg of potassium, 11 grams of carbohydrates, and 11 grams of sugar. The high amounts of sodium and potassium are what help deliver water to your bloodstream faster than by drinking plain water.


Perk Energy or Perk Chill

My brother-in-law picked up some Perk Energy the other day and I got to try it. I must say, this is by far the best hot chocolate or coffee substitute I’ve ever tasted. It’s a powder that you add to a hot cup of water or almond milk. It is on the pricier side, but I would say its definitely worth it. It comes in several different delicious flavors. The flavor I tried is the white chocolate peppermint pretzel. Each serving of it has 7 grams of protein, 100 milligrams of caffeine, 70 calories, 5 grams of sugar, 11 grams of carbohydrates, and 180 milligrams of sodium.

I believe most, if not all, of their flavors come in a caffeine free version called Perk Chill. If you can’t have caffeine because of a health condition, are trying to cut back, or are just trying to find a substitute for hot chocolate that isn’t super sugary or makes you feel sick after, I highly recommend this.


Find more nutrition articles on Fill Your Plate’s blog!

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Eat Sardines!

By Julie Murphree, Arizona Farm Bureau Outreach Director

So, someone else likes a can of sardines besides my brother and myself! I love as a quick protein snack or to simply add to a salad.

In a recent article by, sardines offer exceptional value in convenience and sustainability as they don’t need any preparation or cook time and can be incorporated with many pasta dishes, added to a salad, or eaten as a snack directly from the can, says registered dietitian Jess Cording.

According to the FDA, canned sardines have a lower mercury content, compared with other fish. Cording points out that they also pack nutrients such as protein, vitamin D, and anti-inflammatory omega-3 fatty acids.

Most don’t know it, but Arizona agriculture even raises fish. Maybe not sardines. But we’re known for our Tilapia and trout in our state. Arizona agriculture is diverse and robust. So even in this desert state, we advocate you getting your fish!

Find out more about everything Arizona Agriculture through our Fill Your Plate blog!

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