By Heide Kennedy, Arizona Farm Bureau Communications Intern

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

Pumpkin Pie Cake

Apple Cinnamon Cobbler

Apple Crisp Cheesecake

Maple Brown Sugar Cookies

Cinnamon Roll Cookies

Candy Corn and White Chocolate Cookies

Pumpkin Cinnamon Rolls

Pumpkin Cream Cheese Muffins

Caramel Apple Cookies

Salted Caramel Butterscotch Cake

Smores Cookies

Candied Apples

Apple Cider Donuts

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

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

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

Freaky Foods

Halloween Charcuterie Board

Monster Mac n Cheese

Mummy Wrapped Hot Dogs

Spooky Deviled Eggs

Bloody Finger Hot Dogs

Boo-licious Beverages

Black Lemonade

Witch’s Brew Punch

Candy Corn Punch

Bat’s Brew

Caramel Apple Cider

Devilish Desserts

Spooky Cake Pops

Graveyard Mud Cups

Frankenstein’s Fingers

Rice Krispie Pumpkins

Ghost Dipped Strawberries

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

If you’ve been around kids during mealtimes, you know that it’s often very hard to get them to eat their vegetables. But it’s not just kids that refuse to eat their veggies, there’s a good chance their parents refuse to eat them too.

According to a CDC report, only 9.3% of adults met their daily vegetable intake requirements, and only 12.2% met fruit requirements. Not getting enough fruits and vegetables in your daily diet can prove to be an issue, as registered dietician Kalyn True says that powerhouse for health, as they contain a variety of vitamins and minerals, which, when combined, do your body a lot of good.

In fact, there are a few specific areas in which your health could suffer from not getting enough fruits and vegetables in your diet.

Fiber intake decreases –

Fruits and vegetables are some of the best sources of dietary fiber, which is an essential nutrient for our health. Registered dietician Cara Harbstreet notes that consistently not getting enough fiber can really take a toll on gut health and subsequently overall health as well.

Risk of illness increases –

Disease risk for things such as cancer, diabetes, heart disease, high blood pressure, and stroke all go up, says registered dietician Jennifer Hernandez. This occurs because the immune system needs a constant and steady supply of vitamins and minerals to function optimally.

Lower Energy Levels –

The foods that we eat are what fuel us to get through our day and for all of our body’s functions to happen. But, in order for it to be able to convert food into energy, it has to have vitamins and minerals, which True notes that vegetables and fruits provide.

Weight Gain –

When you don’t consume enough veggies with each meal, you run the risk of consuming more high-calorie foods in their place, which can lead to weight gain. Vegetables are  filling, low-calorie foods that are also dense with vitamins and minerals, so they’re the perfect addition to each meal. Likewise, the same could be said about having fruit instead of desserts. Both are sweet, but fruits offer less calories and more nutrients.

So, it’s pretty clear that it’s just as important for adults to be eating their fruits and vegetables as it is for kids to! Try adding more to each meal by cooking them as a side or whipping up a veggie-filled salad! Arizona produces lots of vegetables and fruits, so we have lots of fresh, local produce at our fingertips!

For more health-related articles, healthy recipe ideas, or more information on Arizona-grown products, check out the Fill Your Plate website!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We’ve been posting a lot about milk this month, and what better way to continue than to give a list of some delicious recipes that use lots of dairy products! From savory main course recipes to sweet desserts, to protein-filled breakfasts, dairy is so versatile and can be used in so many ways!

Milk Braised Pork Loin

Poutine

Blueberry Yogurt Bark

S’mores Ice Cream Pie

Cream Cheese Toast 3 Ways

PB&J Greek Yogurt

Homemade Peach Ice Cream

Pancetta and Cottage Cheese Baked Macaroni

Pan Seared Scallops with White Cheddar Grits and Creole Cream Sauce

Air Fryer Cheese Curds with Honey Sriracha Sauce

Vanilla and Mixed Berry Chia Pudding

Banana Peanut Butter Yogurt Parfait

Cheesy Fajita Quesadilla

Brown Sugar Pecan Pie Cheesecake

These are just a few dairy recipes. There are so many more on the Fill Your Plate recipes tab!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

How often do we tell ourselves that we’re going to cut back on unhealthy foods? Whether we say that we’re not going to eat any more greasy, fatty, fast foods, or that we’ll stay away from indulging in sugary desserts, eating healthfully is such an easy goal to set, but a hard one to attain. Often, we attribute it to a lack of willpower, however, it also has to do with what happens to our brains when we eat these foods. While it may make it harder to cut back, it isn’t impossible.

According to registered dietician LeeAnn Weintraub, consuming more high-fat and high-sugar foods causes more brain activity that is responsible for reward and motivation. This is how our brains begin to learn to prefer foods that are high in fat and sugar, causing cravings for these kinds of foods.

In addition to causing our brains to learn to crave these kinds of foods, regular consumption of them can also lead to a diet that is lacking in proper nutrients and leave you more susceptible to health conditions such as high blood pressure, inflammation, weight gain, diabetes, and fatty liver.

Just because it is hard to cut back on your consumption of fatty or sugary foods doesn’t mean that it is entirely impossible. Some simple changes you make when it comes to your food can lead to some big results. Consider drinking water rather than sodas or juices, bake and grill foods instead of frying them, use fruit to sweeten foods rather than sugar, pay attention to the nutrition labels, and keep track of what you eat in a day.

Cutting back on these unhealthy foods doesn’t mean that you won’t be able to enjoy great-tasting foods! Arizona agriculture produces lots of great-tasting, nutritious foods such as meat products, vegetables, fruits, and more! Check out the Fill Your Plate website for more information on where to buy locally-grown products!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Whenever we think about eating better and watching what we consume, we typically only think of the foods that we eat. We’ll cut back on ultra-processed foods, unhealthy carbs, unnecessary desserts, and things like that (especially after the holidays). But how often do we think about the beverages that we drink on a daily basis?

According to registered dietician Heather Nace, many of the drinks that we consume are where a lot of our added sugar intake actually comes from. If you think about it, it’s much easier and much less noticeable to just sip on sugary beverages all day as opposed to eating sugary desserts and other foods.

Some of the biggest culprits when it comes to sugar-filled beverages that we consume daily and really don’t give much thought to include drinks such as flavored coffees, sodas, sweetened teas, energy drinks, juices, and alcohol. As a barista at a local coffee shop, I’ve seen just how much sugar goes into a lot of flavored coffees, teas, and energy drinks. Also, just a little tip: Blended coffee drinks contain an outrageous amount of sugar. While iced and hot coffees also can have a lot of sugar, it is nowhere near the amount that a blended coffee has.

This isn’t to say that you should completely avoid drinking these kinds of beverages and drink only water, although there are benefits to that. But rather we all just need to be mindful of the sugars we consume that we don’t often realize are there and consume them in moderation.

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Besides gatherings with friends and family, or buying, wrapping, and opening gifts, the holiday season is also very well known for all of the delicious foods that come along with it! From the appetizers to desserts to the actual meal itself, many of the foods that are commonly served during the holidays are actually produced right here in Arizona! Below are some examples of holiday foods whose main ingredient is something that is grown here locally!

There is no better way to kick off a holiday party than with a big spread of various appetizers all made from locally produced ingredients. For example, you can never go wrong with a charcuterie board loaded with fresh cheeses, meats, olives, nuts, and fruits. Likewise, a vegetable tray full of an assortment of fresh Arizona veggies is always a good option. Or, for something a little more unique, try some Stuffed Bacon Wrapped Dates with some dates from Yuma, Arizona.

After everyone has socialized for a little while and enjoyed some appetizers, it’s the perfect time to settle at the table for the meal of the evening. This is where Arizona agriculture can really shine! Arizona produces all sorts of protein options that can “star” in the main dish. Whether it be a beef roast, a ham, a turkey, or a rack of lamb, the options are endless. When it comes to sides, Arizona grows lots of vegetables that you can use in any of your recipes. The Fill Your Plate recipes page has LOTS of side dish ideas that all use Arizona-grown products! Check them out here.

And now for the best part, dessert! Thanks to Arizona’s dairy and egg producers, local agriculture products can be incorporated into pretty much any kind of dessert, whether it be cakes, cookies, trifles, cobblers, or brownies. An extra special dessert you can make whose main ingredient is dairy, try out this Eggnog Brownie Chunk Ice Cream from Arizona Milk Producers!

Whatever your menu for the night is, make sure to use products grown locally! Not only will they be fresh and delicious, but you’ll be supporting the farmers and ranchers who work hard to keep us clothed and fed!

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Fall is always my favorite time to make desserts. I love the spicy, cinnamony smell that fills the house every time my mom and I bake pumpkin pies and other sweets. While baking anything is always fun, one of my favorite recipes to make is pumpkin bars.

These are basically pumpkin pie in cake form with a cream cheese frosting, and they can be cut up so nicely into individual bars which makes them perfect for passing around to lots of guests at holiday gatherings!

Pumpkin Bars with Cream Cheese Frosting

Bars:

• 4 Eggs
• 1 & 2/3 C. Sugar
• 1 C. Canola Oil
• 15 oz Can of Pumpkin Puree
• 2 C. Flour
• 2 tsp. Baking Powder
• 2 tsp. Cinnamon
• 1 tsp. Salt
• 1 tsp. Baking Soda

In a large bowl, beat eggs, sugar, oil, and pumpkin until light and fluffy. In a separate bowl, combine all dry ingredients and then add to pumpkin mixture and beat until smooth. Bake in a greased 9 X 13 pan at 350 degrees for 30 minutes. Let cool completely and cut into bars before frosting.

Frosting:

• 8 oz Cream Cheese
• 1/2 C. Softened Butter
• 2 C. Powder Sugar
• 1 tsp. Vanilla

Beat cream cheese and butter until smooth. Add sugar and vanilla. Can either be spread on top of the bars or piped on using a piping bag and tip.

There are lots of other fall articles and delicious fall recipes on the Fill Your Plate website! Check them out here!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Last year I began to follow the paleo diet. While there are a lot of details and specifications about what you can and can’t eat on that diet, the basic goal of the paleo diet is to avoid all processed foods, instead eating only whole, real, and natural foods.

One area in which I really had to adjust was when it came to options for adding sweetness to drinks and desserts since the typical white cane sugar is heavily processed. So, here are my two favorite sweeteners that are very minimally processed, and actually more nutritious than regular sugar!

Coconut Sugar

Coconut sugar has become my newfound favorite sugar substitute. This is because it is granulated just like regular sugar and can be used as an even replacement for regular sugar. Coconut sugar is made from ground-up sap from coconut palms, and it is similar to brown sugar in color and taste. In terms of nutrition, coconut sugar has more nutrients than regular white sugar. It contains more zinc, iron, calcium, potassium, and B and C vitamins, and it is much less processed than white sugar.

Honey

Honey is also an amazing natural sweetener. It is rich, versatile, and packed with health benefits. I love to use it in baking recipes and also in dressings, coffee, and tea. Researchers have found that consuming honey lowers fasting blood glucose and bad cholesterol, and it also increases good cholesterol. In order to reap these health benefits, it is important to be consuming raw honey rather than pasteurized honey, as the processing weakens the healthfulness of honey.

Whether you’re looking to use alternatives to sugar for a specific diet, or just to reduce the amount of processed foods that you’re consuming, honey and coconut sugar are great! I would strongly suggest giving them a try! Who knows, you might like them better!

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We all know that we as Americans consume quite a bit of added sugars. Whether it be in sugary sodas, coffees, desserts, or sugary snacks, added sugar is everywhere! According to Linda Van Horn, one of the researchers for the 2010 and 2020 U.S. Dietary Guidelines Advisory Committee, the intake of added sugar here in the U.S. is more than two times the recommended daily limit. To me, that’s crazy to think about. But when you realize just how much added sugar that exists in many products we consume daily, it’s actually not that hard to believe.

According to a review of 8,601 studies, high consumption of added sugars, including natural added sugars such as honey or fruit juice, is linked to 45 different negative health outcomes. Some examples are diabetes, gout, high blood pressure, heart attack, stroke, cancer, asthma, tooth decay, and depression. Consuming sugar is linked to causing these health issues because it causes inflammation in the body, which leads to the development of these issues.

The American Heart Association says that women should consume no more than 25 grams, or 6 teaspoons of sugar daily, and men should consume no more than 36 grams, or 9 teaspoons daily. Many people consume way more than that, so it is important that we look for ways to cut back on sugar intake. Consider swapping out sweetened beverages for water infused with mint or fruit. Or, have a piece of fresh or frozen fruit instead of a dessert.

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Let’s be honest with ourselves. Every now and then, a sugary snack just hits the spot. Unfortunately, however, these sugary snacks are less than healthy, and sometimes that craving for some sweet goodness is just all too tempting. So, whether you’re trying to avoid sugar for a diet, or just to cut back on your overall sugar consumption, here are some tips to help you kick that craving when it hits.

Pick a healthy snack

When that craving hits, resist the urge to grab a cookie, and instead make yourself a balanced snack that will satisfy your hunger and give you some nutrition. Registered dietician Anna Taylor says that when choosing a snack, it is vital that you pair a fiber-rich carbohydrate with a lean protein or a healthy fat. The reason for this is that carbs are digested fastest, so that will give you immediate energy, while proteins and fats are digested much slower, so those will give you lasting energy.

Drink lots of water

Often, when we feel hungry, we’re really just in need of some water. So, whenever you feel a craving hit, start by drinking a good amount of water and see how you feel. It is very important to be drinking enough water everyday anyways, so its beneficial either way.

Don’t skip meals

When you skip a meal or two, it usually leaves you feeling starving by the time your next meal rolls around. As a result, it will probably leave you with cravings and a more likely chance of overeating.

Purchase wisely while at the store

Next time you are grocery shopping, be mindful of what you buy. Try avoiding any of the sugary snacks or desserts that line some of the shelves and instead buy fruits and vegetables and other whole foods. If you don’t have sugar in your house, it makes it much harder to eat it!

So, whenever you begin to crave some ice cream, cookies, or brownies, try out some of these tips and see if they help you to reduce the amount of sugar that you consume!

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

What is your breakfast of choice? Cereal? Toast? Oatmeal? A muffin? Eggs and bacon? Breakfast burritos? Yogurt? Whatever food you choose to break your fast with, we can all agree that eating a healthy, balanced breakfast in the morning is pretty important. It gives you both nutrients and that little boost of energy to get your day started.

But, besides eating a balanced breakfast, it’s also important to eat for your brain health too. This helps to ensure that your brain is energized and able to focus on the day that is ahead. According to Dr. Austin Purlmutter, there are some key things to look for when making a brain-boosting breakfast.

Go For the Complex Carbs

First, it is important to eat complex carbohydrates as opposed to refined carbohydrates. The reason is twofold. Not only are complex carbs filled with nutrients and minerals that refined carbs don’t have, but complex carbs don’t produce that “energy crash” later in the morning. Some examples of complex carbohydrates include whole grains, fruits, veggies, yogurt, and legumes.

Increase the Fiber

Second, when making a brain-healthy breakfast, it is important to increase fiber and decrease added sugars. Dr. Purlmutter notes that approximately 70 percent of foods we find in the grocery store contain added sugars, with a significant amount of those foods being breakfast foods. This is easy to see, considering how many of the cereals in the cereal aisle are either chocolate or fruit flavored, and many breakfast pastries are basically just desserts disguised as breakfast.

Fiber, Protein and Fat

Finally, Dr. Purlmutter suggests incorporating three essential brain-healthy nutrients into each breakfast meal. These three are fiber, protein, and fat. He notes that these are a surefire way to ensure that you are full, fueled, and feeling great all day long.

Ready to make breakfast yet? Thanks to Arizona agriculture, we have access to a wide variety of locally grown and raised breakfast foods. Our local dairies provide us with milk, cheese, yogurts, and other dairy products, while Hickman’s gives us eggs! Not to mention all the ranchers who raise livestock for breakfast meats like sausage, bacon, and more! So, get yourself some locally grown ingredients, and whip up a brain-boosting breakfast for you and your family!

For more information on locally grown products, or for more health-related articles, check out the Fill Your Plate blog! Also, you can source for local agricultural products on Fill Your Plate’s “Find a Farm Product.”

By Heide Kennedy, Arizona Farm Bureau Communications Intern

My dad’s side of the family all has one thing in common: A love for chocolate. Every birthday party, family gathering, or candy bowl always has something chocolatey and sweet. Whether it be a chocolate cake, brownies, chocolate candies, or chocolate pudding, chocolate desserts always abound!

And, it is Valentine’s Day so even those that don’t crave it can celebrate chocolate today!

But it’s not just my family that loves chocolate. I’m sure we all know someone who loves chocolate, and maybe it’s even ourselves! Did you know that there are actually health-related reasons for our chocolate cravings? Read on to find out more!

There are many reasons that we often find ourselves with a craving that can only be satisfied with chocolate. This is because chocolate provides certain nutrients that help to alleviate some of these causes for those cravings.

1. Craving sugar
2. Magnesium deficiency
3. Hormonal changes
4. Low blood sugar
5. A chocolate-eating habit
6. A drop in mood

When it comes to choosing chocolate to use in a recipe or nibble on, there are a few things to keep in mind. According to registered dietician Tracee Yablon Brenner, raw cacao or dark chocolate are the best options. This is because they contain the highest concentration of polyphenols and antioxidants, both of which provide many health benefits. It is recommended that you choose chocolate that is at least 70% cacao!

So, now you know. Your chocolate cravings actually happen for a reason, and if you choose your chocolate right, it can actually satisfy that craving while providing you with some health benefits too!

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