January is a good time for green!!!

No, not money. That other green – fresh, nutritious, delicious leafy green vegetables like endive, Spring Mix, cabbage, Romaine, Arugula, Iceberg, and Radicchio, to name a few.  

And all of it coming from one of the more unexpected places on the planet: Arizona. Yuma, to be precise, that once and former wide spot in the road tucked into a curve of the Colorado River on the southern edge of the Sonoran Desert.

It’s hard to think of it as desert now. Where once the only green was native wildflowers in spring, now miles of leafy green crops have transformed the landscape into a $1-billion source of revenue for the state. No wonder native Yuma Representative Lisa Otondo is so proud of her town.

Yuma County has now become a greengrocer’s Mecca. Known as America’s Winter Vegetable Capital, 96 percent of the area’s growers are supported by an organization called Arizona Leafy Greens. The crops themselves crops provide about 85 percent of the leafy green foods eaten in the United States and Canada from November through March.

And no wonder. These acres and acres of salad varieties are growing in prime conditions: virgin soil, Colorado River water, and a brilliant desert sun that allows them to photosynthesize like mad to reach peak growing conditions and nutrient content. Pretty good record for a leaf that started out as a weed around the Mediterranean Sea, was brought to America by Columbus, and has been grown here ever since.

What other interesting facts are leafy veggies hiding behind their cool, green exteriors?

• The average American annually consumes 30 pounds of lettuce. If you’re munching down on some of those leafy greens during the winter, Yuma, Arizona, is supplying 90% of it to all Americans.
• When it comes to nutrition, the darker the leaf, the more vitamins. This puts Romaine ahead in most categories – i.e., calcium, potassium, riboflavin, etc. But there are exceptions. Red leaf lettuce, with its green-to-maroon leaves, is mostly water, while a newer introduction, Butterhead, is almost as good as Romaine, but with a lighter, sweeter, crisper leaf like the ever-popular Iceberg.
• Lettuce isn’t just for salads anymore. My mother, who hated the way lettuce wilted so fast in summer, used to purpose-wilt it in a frying pan of cooked onions and bacon bits, finally stirring in French-cut green beans lightly sautéed with sugar and vinegar. If you want to be even more adventurous, try lettuce instead of cabbage as a wrap, but don’t parboil the lettuce.
• If salad just isn’t your thing, consider the host of other leafy greens grown in Yuma County. Like kale, that curly-leaf green, distant cousin to the lowly cabbage. The flavor is unique – some say bitter, I say more like rutabaga or Jerusalem artichoke. There is one downside to kale, though.

• Like your leafy veggies hot? No, I don’t mean with green chilies – though that’s good, too. I mean heated over a fire, or boiled. The one with the highest nutrition is spinach, which is why our mothers used to make us it eat or suffer in other ways. In spite of early experiences, many of us have grown up to love this vitamin-packed veggie.

• If the only thing preventing you from eating leafy greens is a failure of imagination – I mean, how many times can you use Roquefort without picking up a French accent? – Let your fingers do the walking…to the recipe section of FillYourPlate.org, where you will find recipes of all types for leafy greens straight from the Arizona farmers who grow them.

In a world where the cost of meat is increasing, changing up your diet to include more leafy green vegetables can only be good.

Related articles

• Learn More About The Health Benefits of the Mediterranean Diet (with an Arizona Twist!) (fillyourplate.org)
• Let’s Celebrate Arizona Grown Leafy Greens (fillyourplate.org)
• Gardening is Good for Your Health (fillyourplate.org)

November is the month of gratitude and if there is one thing we have to be grateful for here in Arizona it is the abundance of locally grown leafy greens produced during the fall and winter months. While you might not think ‘leafy greens’ when you think ‘desert climate’, the winter weather in Arizona is actually perfect for growing these healthy veggies.

Our climate is so leafy green friendly in fact that Yuma, Arizona is the winter lettuce capital of the world and more than 1,000 truckloads of lettuce leave the Yuma Valley every day this time of year. The leafy greens produced in Arizona from November to March will account for about 85% of all the leafy greens consumed in both the U.S. and Canada during that timeframe.

In addition to contributing to the food supply, these leafy greens also play an important role in Arizona agriculture by contributing $1 billion a year to the economy and employing more than 20,000 people.   To help you celebrate these locally grown veggies and get more of them in your daily diet, here is some basic information about the top Arizona grown leafy greens according to Arizona Leafy Greens and some ways you can use them to fill your family’s plate.

Arugula

Popular in Mediterranean cuisine, arugula has a distinct peppery flavor and an excellent nutritional profile. It provides vitamins A, C, and K, folates, and beneficial phytochemicals.

• Golden Beet and Pomegranate Salad

Cabbage

Most people are familiar with cabbage, which is a good source of fiber.

• Albondigas Meatball Soup
• Apple Bacon Slaw
• Balsamic Green Beans with Pine Nuts
• Classic Minestrone Soup
• Cole Slaw
• Mexican Cole Slaw

Chard

This leafy green stands out from the others because of its brightly colored stalks and veins which come in a rainbow of colors. With a taste similar to beets, chard is a good source of fiber and provides both vitamins A and C.

• Garlic Sautéed Swiss Chard
• Penne with Swiss Chard and Leeks in Cream Sauce
• Swiss Chard Tacos

Kale

This leafy green powerhouse is packed with nutrition and provides vitamins A, C, and K, folate, potassium, and even calcium. It has a more bitter taste than most lettuce varieties and comes in a range of colors.

• Bacon, White Bean, and Kale Skillet
• Parmesan Kale Chips
• Turkey Sausage with Spicy Beans
• Cashew Pesto Kale Chips

Lettuce including Butter, Iceberg, Green Leaf, Red Leaf, Baby Leaf, and Romaine

Lettuce provides a good source of vitamins A, C, and K, and potassium, the darker the leaves, the higher the concentration of nutrients. It is also a good source of dietary fiber.

• Asian Lettuce Wraps
• Chicken Lettuce Wraps
• Chopped Medjool Date Salad
• Crunchy Apple Salad
• Goat Cheese Lettuce Wraps
• Green Salad
• Grilled Romaine with Creamy Balsamic Vinaigrette
• Join the Party Salad
• TABLE Cosmos
• Tostados

Spinach

Spinach provides folate, vitamins A and C, and is actually better for you when it is cooked, unlike most of the other leafy greens.

• Fennel Spinach Pasta
• Lemon Spinach
• Greek Chicken
• Chicken Picatta
• Eggs Sardou
• Pasta with Goat Cheese
• The Farmer’s Favorite Salad

Related articles

• Let’s Talk Lettuce (fillyourplate.org)
• Little Known Facts About Lettuce (fillyourplate.org)
• Top 5 Healthy Back to School Snacks (fillyourplate.org)

Yuma, Arizona is gearing up for the winter “leafy greens” growing season! This modest community in southern Arizona becomes widely known as the nation’s winter salad bowl from around November to March. That means that 90% of the nation’s vegetables for salads are grown right in Yuma, Arizona during the winter months. That makes Yuma County agriculture more than a $1.5 billion industry. Wow!

If there is one thing most of us could eat more of it is leafy greens.  Packed with nutrition, these vegetables are at the core of a healthy diet.  They provide a solid serving of fiber along with a healthy dose of vitamins and minerals.  Incorporating more leafy greens can help protect you from things like heart disease, diabetes, and cancer.  We find that one of main reasons people are not eating as many of these as they should is that a lot of us grew up on iceberg lettuce and carrots which means we aren’t always aware of all the options and we may not know how to use them.  To help you get more leafy greens in your diet, here is some basic information about each of the most common types and some ways you can use them to fill your family’s plate.

Kale

No matter where you look these days, it seems like everyone is talking about kale.  This leafy green that seems to have come out of nowhere is getting a lot of press because it is a powerhouse of nutrition including vitamins A, C, and K, folate, potassium, and even calcium.  Kale can be used in salads, on sandwiches, and even baked into chips.  It has a more bitter taste than some of the lighter lettuces and comes in a range of colors including purple, green, and even black.

• Bacon, White Bean, and Kale Skillet
• Parmesan Kale Chips
• Turkey Sausage with Spicy Beans

Collard Greens

If you grew up in the South, you are likely familiar with these greens which offer similar nutritive value to kale but that have a different taste and texture.  Collard greens have a cabbage-like flavor with a chewy texture.  They make great replacements for tortillas or other wraps when making sandwiches because of their strong, wide leaves.  They can be steamed, sautéed, and used in many of the same ways the other leafy greens are used.

• Creamed Collard Greens
• Slow Cooked Collard Greens
• Collard Green and Artichoke Dip

Swiss Chard

This leafy green stands out from the others because of its brightly colored stalks and veins which can be red or come in a rainbow of colors.  With a taste similar to beets, this leafy green is great in salads or when sautéed.  It provides fiber and is a good source of vitamins A and C.

• Garlic Sautéed Swiss Chard
• Penne with Swiss Chard and Leeks in Cream Sauce 
• Swiss Chard Tacos

Spinach

There is a reason Popeye believed spinach would make him strong to the finish.  It is full of folate, vitamins A and C, and is actually better for you when it is cooked, unlike many other leafy greens.  It can be used in salads and on sandwiches or steamed, sautéed, or added to many different dishes.

• Fennel Spinach Pasta
• Lemon Spinach
• Greek Chicken

Related articles

• 5 Easy Ways to Eat Better for Less (fillyourplate.org)
• Don’t Miss Out on the Root Vegetable Renaissance (fillyourplate.org)
• Little Known Facts About Lettuce (fillyourplate.org)

November marks beginning of Arizona-grown lettuce shipments 

Arizona Leafy Greens Food Safety Committee and Safeway stores are coming together to celebrate the advent of Arizona’s lettuce harvest throughout the month of November, marked by a gubernatorial proclamation and messages about the impact that leafy greens vegetables have on our state’s economy.

“Those who are embedded in Arizona’s lettuce industry realize the importance of our home-grown produce, but many of our state’s residents are largely unaware of the impact of leafy greens in Arizona,” said Safeway Arizona President Dan Valenzuela. “By partnering with Arizona Leafy Greens we are reinforcing our commitment to boosting Arizona-grown products and educating our shoppers on the importance of this commodity to our state,” he added.

In recognition of the bountiful harvest generated by Arizona’s abundant lettuce industry, Governor Jan Brewer has proclaimed the month of November Arizona Leafy Greens Month. The month celebrates the kick off of Arizona’s leafy greens season, with abundant growth, harvest and shipments of Arizona-grown lettuce throughout the United States and Canada. The season generally commences around mid-November and goes through March.

“This is an ideal time to reflect on the fertile ground that Arizona offers, the increased focus on healthy eating, the continued demand for local leafy greens, and the safe practices that help this industry thrive in Arizona,” said Arizona Leafy Greens Food Safety Committee Chair Arnott Duncan.

As the top producer of leafy greens during the winter months, Arizona’s leafy greens industry employs more than 20,000 and generates an estimated $1 billion in financial impacts to the state’s economy. Nearly 90 percent of the leafy greens lettuce consumed in the United States and Canada between the months of November through March is generated from Arizona.

Arizona Leafy Greens graphics will be displayed throughout Safeway’s 115 Arizona stores, and through recipes and promotions announced on the Arizona Leafy Greens Facebook site.

Although product labels may indicate commodities were shipped from other places, in fact most of the leafy greens products consumed from mid-November through mid-March are grown and harvested in Arizona. Because of the proprietary nature of the grower/shipper relationship, the shipper oversees all marketing and selling of the items, and procures its lettuces from growers in Arizona. Following Arizona’s leafy greens season most of the product is grown in Salinas, Calif.

Members of the Arizona Leafy Greens Food Safety Committee, a volunteer consortium comprised of 96 percent of Arizona’s shippers and growers, work collaboratively to ensure uniform safe food handling practices are employed throughout the industry. The group represents various leafy greens products grown in Arizona, demonstrating their commitment to maintain safety of lettuces grown in Arizona from field to fork.

The members of Arizona Leafy Greens agree to a rigorous set of standards and practices. Shippers and growers are subject to regular inspections by USDA certified auditors. The Arizona Leafy Greens Food Safety Committee can impose sanctions on those who are out of compliance.

“It’s important to protect this industry not only because of what it contributes to Arizona’s economy, but because it’s what we’re feeding our own families,” Duncan said.

More information is available at www.arizonaleafygreens.org.

Related articles

• How What You Eat Can Affect Your Skin (fillyourplate.org)
• The Faces of Arizona Agriculture: Cochise County Farmer & Rancher Stephen Klump (fillyourplate.org)

Celebration highlighted with Governor proclamation, local grocery partnership

In recognition of the bountiful harvest generated by Arizona’s abundant lettuce industry, Governor Jan Brewer has proclaimed Nov. 11-17 Arizona Leafy Greens Week. The week officially kicks off Arizona’s leafy greens season, which will also be promoted in a partnership with Bashas’ Family of Stores – the family-owned grocer that operates Food City, AJ’s Fine Foods, and both Bashas’ and Bashas’ Diné supermarkets.

“This is an ideal time to reflect on the fertile ground that Arizona offers, the increased focus on healthy eating, the continued demand for local leafy greens, and the safe practices that help this industry thrive in Arizona,” said Arizona Leafy Greens Food Safety Committee Chair C.R. Waters.

As the top producer of leafy greens during the winter months, Arizona’s leafy greens industry employs more than 20,000 and generates an estimated $1 billion in financial impacts to the state’s economy. Nearly 90 percent of the leafy greens lettuce consumed in the United States and Canada between the months of November through March is generated from Arizona.

“As Arizona’s hometown grocer, we have a vested interest in sourcing food, products and services locally,” said Bashas’ VP of Operations Edward (“Trey”) Basha. “We’re always looking for ways to celebrate and promote what’s available right here in our own backyard. Locally-grown leafy greens are delivered within four hours or less from the farm to our distribution center, and in most cases picked only days before arriving in our stores.”

Arizona Leafy Greens graphics will be displayed throughout the grocer’s more than 120 stores in the state, and through recipes and promotions announced on the Arizona Leafy Greens Facebook site.

“This is how you create a diverse and sustainable economy: You buy Arizona products from an Arizona grocer,” said Kimber Lanning, founder and executive director of Local First Arizona. “Your money is recirculated immeasurably in your community when you choose to do that.”

Members of the Arizona Leafy Greens Food Safety Committee, a volunteer consortium comprised of 96 percent of Arizona’s shippers and growers, work collaboratively to ensure uniform safe food handling practices are employed throughout the industry. The group represents various leafy greens products grown in Arizona, demonstrating their commitment to maintain safety of lettuces grown in Arizona from field to fork.

The members of Arizona Leafy Greens agree to a rigorous set of standards and practices. Shippers and growers are subject to regular inspections by USDA certified auditors. The Arizona Leafy Greens Food Safety Committee can impose sanctions on those who are out of compliance.

“It’s important to protect this industry not only because of what it contributes to Arizona’s economy, but because it’s what we’re feeding our own families,” Waters said.

More information is available at www.arizonaleafygreens.org.

Related articles

• What’s in Season During an Arizona Summer? (fillyourplate.org)
• Most Americans Are Confident About Safety of U.s. Food Supply (fillyourplate.org)

Gov. Jan Brewer dedicates Nov. 13-19 in honor of state’s bountiful leafy greens harvest

In recognition of the bountiful harvest generated by Arizona’s abundant lettuce industry, Governor Jan Brewer has proclaimed November 12-19, Arizona Leafy Greens Week. 

 “The continued viability of this industry is essential to Arizona’s future and to citizens across the coutnry who consume Arizona’s leafy greens products,” the proclamation states.  

As the top producer of leafy greens during the winter months, Arizona’s leafy greens industry employs more than 20,000 and generates an estimated $1 billion in financial impacts to the state’s economy. Eighty-five percent of the leafy greens lettuce consumed in the United States and Canada between the months of November through March is generated from Arizona.

“This is an ideal time to reflect on the fertile ground that Arizona offers, the increased focus on healthy eating, the continued demand for leafy greens, and the safe practices that help the leafy greens industry thrive in Arizona,” said Arizona Leafy Greens Marketing Agreement Chair C.R. Waters.

Members of the Arizona Leafy Greens Food Safety Committee, a volunteer consortium comprised of 96 percent of Arizona’s shippers and growers, work collaboratively to ensure uniform safe food handling practices are employed throughout the industry. The group came together in 2007 to represent the 15 various leafy greens products grown in Arizona, demonstrating their commitment to maintain safety of lettuces grown in Arizona from field to fork.

“This industry puts food on our tables – both literally and figuratively,” Waters said.

Those that are members of Arizona’s Leafy Greens consortium agree to a rigorous set of standards and practices. Shippers and growers are subject to regular inspections by certified USDA auditors, who can impose sanctions on those who are out of compliance.

“It’s important to protect this industry not only because of what it contributes to Arizona’s economy, but because it’s what we’re feeding our own families,” Waters said.

More information is available at www.arizonaleafygreens.org.

PHOTO OPPORTUNITIES:             

• Workers harvesting fresh produce in fields throughout Arizona
• Stand-up interviews with representatives from Arizona’s Leafy Greens Industry
• Fresh produce representing 15 leafy greens in Arizona, delivered to your station

By Heide Kennedy, Arizona Farm Bureau Communications Intern

I don’t know about you, but I love a good salad. It’s always the one thing I’ll always offer to bring to any family party! I know I’ll definitely be making a few this holiday season!

When making salads, the most important part is always the lettuce or other greens you decide to use. I mean, it’s literally the base for all of the other yummy toppings you might choose to add! Did you know that Arizona agriculture produces the most (and the best!) leafy greens during the winter season? Luckily for us, this means that finding fresh and delicious greens couldn’t be easier! Read on for a few of the best salad recipes that would be even better using locally grown leafy greens!

1. Apple Cranberry Salad with Walnut and Dijon Dressing
2. Pomegranate and Pear Winter Salad
3. Winter Broccoli Salad
4. Roasted Beet and Kale Salad
5. Arugula and Persimmon Salad
6. Winter Kale and Quinoa Salad
7. The Ultimate Winter Salad
8. Winter Greens Salad with Maple Dressing
9. Shaved Brussels Sprouts Salad

The Fill Your Plate blog is a great resource for learning more about Arizona’s winter production of lettuce and other leafy greens. It’s honestly pretty fascinating how much growers can produce thanks to our unique climate! So, check it out to read more, and also find some other delicious recipes!

Right now, Yuma farmers are producing so many fresh leafy greens, they’re supplying about 130 million servings to the U.S. and Canada every single day. Annually, when you add California that translates to 50 billion servings for our two countries.

A salad full of leafy greens pairs well with Arizona Beef.

Kenda Hettinger, a recent ASU Nutrition Student

Turnips are thought to originate in Asia but are now grown throughout the world. They are a cold-weather crop and in Arizona grown from November through April. They are often thought of as a root vegetable but they actually belong to the cruciferous family. Like other cruciferous vegetables, they are low in calories and yield high nutritional benefits. Both the root and the green leafy tops can be enjoyed raw or cooked. Turnips and their greens have also been used as livestock feed and to increase the biodiversity of farm soil.

Nutrition

Turnips along with their greens are excellent sources of antioxidants and fiber. A diet high in both of these is known to lower your cancer risk. Fiber also helps to keep you full longer, which aids in weight loss. This powerhouse of a vegetable is also a great source of many vitamins and minerals. It is packed with manganese, calcium, copper, and vitamins B, C, K, A, and E. These vitamins and minerals are thought to help with bone health, cardiovascular health, immunity, vision, and cognition.

Cooking

You can buy turnips with their greens still attached or you can buy the pieces separated. In fact, turnips are now bred to either grown full and delicious greens or bred to grow big delicious turnip roots. You can eat either part raw, boiled, steamed, or sauteed. The turnip root is great roasted or in the air fryer. My favorite way to eat the root is turnip fries in the air fryer. Chop them to look like fries, toss in a little bit of avocado oil, season with some paprika and air fry them for about 25 minutes.

Turnips are so delicious, versatile, and nutritious, I encourage you to start experimenting on ways to include this wonderful vegetable into your diet. To find turnips locally use Fill Your Plate’s find a farm product tool.

For more recipes like this one check out our recipe section. Check out the produce section to find out what produce is in season

Resources

Photo by Vanessa Bucceri on Unsplash

https://www.medicalnewstoday.com/articles/284815.php

https://www.prescottfarmersmarket.org/turnips/

https://www.healthbenefitstimes.com/turnip-greens/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=144

In an era where food supply chains stretch across continents, buying local food has become a powerful way to reconnect with the source of what we eat.

Local food—grown, raised, or produced within a short distance from where it’s consumed—offers numerous benefits: fresh produce and support for local farmers and economies. Arizona Farm Bureau’s Fill Your Plate is a solid resource for buying local, and for us, local means anything produced within the boundaries of our wonderful state, Arizona. For real adherents to local, it may be a 50-mile radius, though the smaller the radius, the more challenging the “buy local” mantra becomes unless you are growing and raising your own food in a “homesteading” environment.  

By 2050, it’s estimated that nearly 75% of the world’s population will live in urban areas, making it increasingly important to bridge the gap between consumers and the farms that feed them. This article provides a comprehensive guide to buying local food, offering practical tips to help you make informed choices, along with resources and recommended books for further exploration.

Why Buy Local Food?

Before diving into the tips, it’s worth understanding why local food matters. Local food systems foster community connections, preserve farmland, and celebrate the mix of local food grown in an area. Locally grown produce is often harvested at peak ripeness, ensuring better flavor and higher nutrient content. Additionally, buying local supports small-scale farmers and producers, keeping money within the community and strengthening regional food security. For example, purchasing directly from farmers or local markets can return up to 90 cents of every dollar to the local economy, compared to just 15 to 20 cents from large retailers.

However, sourcing local food can feel daunting in a world dominated by supermarkets and global supply chains. While we also encourage shopping at your local grocery store, there are amazing options for buying local when it comes to food.

The following tips will guide you through the process, making it easier to integrate local food into your diet while aligning with your values and lifestyle.

Tips for Buying Local Food

Visit Farmers’ Markets

Farmers’ markets are one of the best places to find local food. These markets bring together farmers, artisans, and consumers, offering fresh produce, meats, dairy, and baked goods directly from the source. To make the most of your visit:  

• Research local markets: Use resources like our Farmers’ Market Finder Tool to find markets in your area. Many markets operate seasonally, so check schedules.  
• Shop early: Arrive early for the best selection, as popular items like heirloom tomatoes or fresh eggs often sell out quickly.  
• Talk to vendors: Ask farmers about their farm and specifically about an item they sell. This builds trust and helps you make informed choices. 
• Bring reusable bags: Reduce waste by bringing your own bags or baskets to carry your purchases.  

Join a CSA (Community Supported Agriculture) Program

CSAs allow consumers to buy shares in a farm’s harvest, receiving regular deliveries of fresh, seasonal produce. This model supports farmers by providing upfront capital and ensures you get ultra-fresh food.  

Arizona is known for launching CSAs in the early 1990s, pioneering this form of local agriculture.  

• Find a CSA: Websites like LocalHarvest.org or the USDA’s CSAs directory list by region. Fill Your Plate also connects Arizona residents with local CSAs.  
• Understand the commitment: CSAs typically require a seasonal or annual subscription. Be prepared for a variety of produce, which may include unfamiliar items like kohlrabi or sunchokes. Many of the farms will provide recipes, especially with produce items you might not be familiar with.  
• Experiment with recipes: Use CSA boxes as an opportunity to try new dishes. Many CSAs provide recipes or suggestions for using their produce.  
• Share with others: If the quantity is too much, split a share with a neighbor or friend to reduce waste.  

Shop at Local Food Co-ops or Independent Grocers

Food cooperatives and independent grocery stores often prioritize local products. Co-ops are member-owned and focus on sustainable, community-driven food systems.  

• Check for local labels: Look for signs or labels indicating locally sourced items, such as “Grown in Arizona” or “Local Farmer.” The Arizona Department of Agriculture’s “Arizona Grown” label is undergoing a refresh; stay tuned on what will be revealed in the months to come.  
• Ask store staff: Employees at co-ops or small grocers are often knowledgeable about their suppliers and can point you to local options. Even larger grocery stores are making an effort to feature and highlight local products by providing easy access and signage so you can identify what’s local.  
• Compare prices: Local food at co-ops can sometimes be pricier, but bulk buying or member discounts can make it more affordable.  

Buy Directly from Farms  

Purchasing directly from farms—through farm stands, pick-your-own programs, or online stores—cuts out the middleman, allowing you to enjoy the freshest produce.  

• Locate farms: Use FillYourPlate.org to find farms you can visit that offer direct sales in Arizona or check LocalHarvest.org for national options.  
• Plan seasonal visits: Many farms offer pick-your-own opportunities for fruits like strawberries or apples. Check harvest calendars to time your visits.  
• Support farm events: Some farms host tours, dinners, or workshops, which deepen your connection to the food source.  
• Inquire about bulk deals: Buying in bulk (e.g., a bushel of apples) can save money and allow you to preserve food through canning or freezing. 
• Use Online Platforms for Local Food 
• Technology has made it easier to source local food through online marketplaces and delivery services.  
• Explore platforms: Websites like FarmMatch or MarketWagon connect consumers with local producers. FillYourPlate.org offers a searchable database of Arizona farms and products.  
• Check delivery options: Some farms and CSAs offer home delivery or pickup points, ideal for busy schedules.  
• Verify local sourcing: Ensure the platform prioritizes local producers by checking their sourcing policies or product origins. 
• Learn to Shop Seasonally 
• Local food is inherently seasonal, meaning availability changes throughout the year. Embracing seasonality enhances flavor and reduces reliance on imported goods.  
• Use seasonal guides: The USDA’s Seasonal Produce Guide (available via SNAP-Ed Connection) or FillYourPlate.org’s seasonal charts highlight what’s in season in your region.  
• Plan meals around seasons: For example, focus on tomatoes and zucchini in summer, root vegetables in fall, and citrus in winter.  
• Preserve for off-seasons: Learn to can, freeze, or dry surplus produce to enjoy local flavors year-round. 
• Support Restaurants and Cafes Using Local Ingredients 
• Many restaurants prioritize local sourcing, showcasing regional ingredients in their menus.  
• Research farm-to-table eateries: Check menus or ask servers about local sourcing. Websites like EatLocalGrown.com list restaurants committed to local food.  
• Look for certifications: Some states have programs like “Arizona Grown” that certify restaurants using local ingredients.  
• Engage with chefs: Chefs passionate about local food often share their suppliers’ names, which can lead you to new farms or markets. Sometimes, chefs will even mark their menus with the farmer/rancher who provided the menu item.  
• Grow Your Own or Participate in Community Gardens 
• While not strictly “buying,” growing your own food or joining a community garden is a hyper-local approach.  
• Start small: Grow herbs, tomatoes, or greens in pots or a small garden plot.  
• Join a garden: Community gardens offer shared spaces to grow food and connect with local growers. Find one through the American Community Gardening Association.  
• Trade with neighbors: Swap homegrown produce with others to diversify your local food supply. 
• Read Labels and Ask Questions 
• Not all “local” claims are accurate. Some retailers use vague terms to market products as local when they’re not.  
• Look for specifics: Labels should indicate the farm’s name or location (e.g., “Grown at Mortimer Farms, Dewey, AZ”).  
• Ask for transparency: If a product’s origin isn’t clear, ask store staff or vendors for details.  
• Avoid greenwashing: Be wary of terms like “fresh” or “natural” that don’t necessarily mean local. 
• Budget Wisely for Local Food 
• Local food can sometimes cost more due to smaller-scale production, but there are ways to make it affordable. 
• Use MyPlate’s Shop Simple tool: This USDA tool helps find cost-saving opportunities for healthy, local food.  
• Buy in bulk: Purchase larger quantities of staples like grains, beans, or meat to freeze or store.  
• Focus on value crops: Root vegetables, beans, and in-season produce are often cheaper than out-of-season items simple because the item is available in abundance if the crop season was abundant.  
• Compare unit prices: Check price tags for unit prices (e.g., cost per ounce) to ensure you’re getting the best deal. 

Sources for Additional Information 

• Fill Your Plate: Managed by the Arizona Farm Bureau, this website connects consumers with local farmers, markets, and CSAs in Arizona. It includes a searchable database of farm products and seasonal guides.  
• LocalHarvest: A national directory of farmers’ markets, CSAs, and farms offering direct sales. It’s an excellent resource for finding local food sources across the U.S.  
• USDA’s Seasonal Produce Guide: Offers tips on buying seasonal produce and finding budget-friendly local options.  
• EatLocalGrown: A platform to locate local food sources, including farms, markets, and restaurants.  
• American Community Gardening Association: Helps you find or start community gardens for hyper-local food production.  
• MyPlate: Provides budget-friendly shopping tips and recipes for incorporating local, healthy foods into your diet. 

The Promise of Local in an Arizona Grocery Store is Real 

In Arizona, it’s not very hard to find local food even in a typical grocery store. Nearly all fluid milk (that gallon or quart of milk) comes from our local family dairy farms. In the meat case, a recent University of Arizona study found that 52% of beef was from Arizona ranchers. To find more local beef and buy directly from the rancher, go to fillyourplate.org and search beef. During the winter, all your leafy greens such as spinach, Romaine lettuce, and other leaf lettuces are coming from Arizona produce farms. 

Buying local food is more than a trend; it’s a lifestyle choice that supports health and community . By visiting farmers’ markets, joining CSAs, shopping at co-ops, or even growing your own food, you can make a meaningful impact while enjoying fresher, tastier meals. And, finding local food in a traditional grocery store gets easier and easier.  

Resources like FillYourPlate.org and LocalHarvest.org make it easier than ever to find local sources, while books like The Omnivore’s Dilemma and Animal, Vegetable, Miracle provide inspiration and knowledge. Start small, ask questions, and embrace the seasonality of local food to transform your plate and your connection to the food system. With these tips and resources, you’re well-equipped to fill your plate with the best your community has to offer. 

By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications

When was the last time you pondered the wonderfulness of spinach—a leafy green so packed with goodness it might just deserve its own superhero cape? This humble veggie has been flexing its nutritional muscles for centuries, and it’s no surprise why Popeye swore by it (even if he did exaggerate the whole “instant biceps” thing).

From heart health to eagle-eyed vision, spinach is a dietary MVP. And guess what? Arizona, of all places, is growing a ton of it—literally. Let’s dig into why spinach is so awesome and how the Grand Canyon State is helping keep our plates piled high with this green gold during the winter months.

A Nutritional Powerhouse

Spinach isn’t just a side dish; it’s a health-boosting multitasker. Registered dietitian nutritionists like Kelsey Kunik can’t stop singing its praises—and for good reason. This leafy wonder is loaded with vitamins A, C, and K, along with folate, iron, calcium, and antioxidants. It’s like nature’s multivitamin, but tastier in a smoothie.

According to the U.S. Department of Agriculture (USDA), one cup of raw spinach contains only about seven calories but delivers 56% of your daily vitamin A, 14% of your vitamin C, and over 180% of your vitamin K requirements (USDA FoodData Central, 2022). That’s a serious nutritional punch that makes it a fantastic choice for health-conscious eaters.

Here are some of the ways you can benefit from adding spinach to your diet:

• Heart Health: Spinach might just be your heart’s new best friend. It’s high in nitrates, which research suggests can help lower blood pressure and improve arterial function, according to the National Institutes of Health. Potassium and folate also contribute to regulating blood pressure and reducing cardiovascular risk, making spinach a heart-healthy addition to any diet.
• Eye Health: Move over, carrots—spinach contains lutein and zeaxanthin, two carotenoids linked to a reduced risk of age-related macular degeneration and cataracts, as highlighted by the Harvard T.H. Chan School of Public Health. It’s like a natural pair of glasses for your peepers, ensuring that you not only see the beauty around you but also contribute to the longevity of your vision.
• Bone Strength: When it comes to bone health, vitamin K is essential, and spinach has it in spades. Vitamin K helps regulate calcium in the bones and contributes to bone mineralization. A 2003 study published in The American Journal of Clinical Nutrition found that vitamin K intake is associated with a reduced risk of hip fractures in women, highlighting spinach’s important role in maintaining strong bones as we age.
• Digestion: Those bioactive compounds in spinach? They’re like a buffet for your gut bacteria. High in fiber and polyphenols, spinach promotes healthy digestion and supports a balanced gut microbiome, as noted in a study from Molecular Nutrition & Food Research. This makes spinach not only a tasty addition to your meals but a crucial element for maintaining gut health.
• Iron Boost: Feeling sluggish? Spinach’s iron content can help perk you up by supporting red blood cell production. While it contains non-heme iron (which is less easily absorbed than meat-based heme iron), cooking spinach can help release more of its iron and increase bioavailability.

Registered Dietitian Megan Huff notes, “Raw spinach is rich in vitamin C, vitamin K, and folate, while cooking spinach reduces its oxalate content, making calcium, iron, and magnesium more bioavailable.” Translation? Whether you eat it fresh in a salad or sautéed with garlic, you’re reaping benefits. Raw gives you a vitamin blast; cooked makes the minerals easier to absorb.

Arizona: Spinach Central?

Now, let’s zoom in on Arizona. When you think of the state, you might picture cacti, scorching deserts, and tumbleweeds—not exactly a spinach paradise, right? But surprise! Arizona’s got a serious spinach game. Thanks to its mild winters, abundant sunshine, and fertile soils in places like Yuma County (nicknamed the “Winter Vegetable Capital of the World”), the state churns out leafy greens like nobody’s business.

According to the University of Arizona’s Cooperative Extension, Yuma County produces approximately 90% of the leafy greens consumed in the United States during the winter months. Spinach, along with lettuce, kale, and arugula, is among the most common crops grown from November through March.

The USDA reports that Arizona dedicates tens of thousands of acres annually to leafy greens. Though exact spinach acreage is bundled with other leafy types, estimates from the Arizona Leafy Greens Marketing Agreement (AZ LGMA) suggest spinach comprises a significant portion of the 50,000+ acres of leafy greens harvested in the region every winter.

Arizona’s strategic irrigation from the Colorado River, strict agricultural safety standards, and favorable climate make it ideal for growing spinach that is shipped across the nation within 24 hours of harvest. It’s a farm-to-fork marvel that ensures the freshest greens are just a meal away.

Fun Spinach Facts to Impress Your Friends

• Popeye’s Secret Weapon: Spinach’s iron reputation got a boost from a typo in the 1870s. A German scientist misplaced a decimal point, making it seem like spinach had 10 times more iron than it actually did. The myth stuck around, helping Popeye become Spinach’s most famous fan and giving the vegetable its well-deserved status as a powerhouse of nutrition.
• Space Spinach: In 2019, astronauts aboard the International Space Station grew spinach in microgravity. It turns out that spinach adapts well to vertical farming in limited-light, soil-free conditions. This exciting development offers potential for sustainable food sources in space missions and reminds us that this superfood isn’t just for earthlings anymore.
• Color Chameleon: It’s chlorophyll, which not only gives spinach its striking appearance but also provides detoxifying properties. Spinach is rich in antioxidants, such as Vitamin E and flavonoids, that help protect your body from oxidative stress and inflammation. Eating a diet high in vibrant fruits and vegetables like spinach can contribute to overall health and longevity.

How to Sneak More Spinach Into Your Life

Spinach is incredibly versatile, making it an excellent ingredient in a wide variety of dishes. Here are some delightful ways to incorporate this superfood into your meals:

1. Spinach Salad: Toss fresh spinach with your favorite salad toppings—think nuts, berries, and feta cheese. Drizzle with a vinaigrette or homemade dressing for a refreshing side dish or main course.
2. Sautéed Spinach: Quickly sauté fresh spinach in olive oil with garlic for a delicious side dish. This method not only brings out the flavor but also helps reduce the oxalate content, elevating the spinach’s nutrient availability.
3. Spinach Smoothie: Blend spinach into your morning smoothie for an added boost of nutrients. Pair it with bananas, yogurt, and a splash of almond milk, and you’ve got a creamy treat that packs a punch.
4. Spinach and Cheese Stuffed Chicken: For a heartier meal, stuff chicken breasts with a mixture of cooked spinach, cream cheese, and herbs. Bake until tender and serve with a side of roasted vegetables for a complete dinner.
5. Spinach Quiche: A classic dish that never gets old, quiche is perfect for breakfast, lunch, or dinner. Combine eggs, cheese, and sautéed spinach in a pie crust for a flavorful, nutritious meal.
6. Baked Into Casseroles: Mix chopped spinach into casseroles, enchiladas, and stuffed shells.
7. Spinach Pesto: Blend fresh spinach with garlic, nuts, olive oil, and Parmesan cheese to make a vibrant pesto sauce. Toss it with pasta, spread it on sandwiches, or use it as a dip.
8. Green Hummus: Blend spinach into your favorite hummus recipe for a colorful, antioxidant-rich twist.
9. Tacos and Quesadillas: Add spinach to fillings for an easy nutrient boost.
10. Spinach Scrambled Eggs: Toss the spinach in just as you finish the scramble, and the leaves lightly wilt, creating a wonderful blend of bright green and golden eggs. It’s a five-minute fix with serious nutrient payoff.
11. Wrap it up: Use spinach leaves instead of tortillas or add a handful inside wraps and burritos.

Spinach: A Sustainable Choice

In addition to its health benefits, spinach is also a sustainable choice. It has a relatively short growing season and produces a high yield, making it an efficient crop for farmers. By choosing spinach, you’re not only benefiting from its nutritional value but also supporting environmentally friendly farming practices.

Closing Thoughts: Arizona’s Green Gold

As we dig deeper into the world of spinach, it becomes clear that this leafy green is more than just a salad filler. With its impressive nutritional profile, heart-healthy benefits, spinach truly deserves its recognition as a superfood. Whether you enjoy it raw, cooked, or blended into a smoothie, incorporating spinach into your diet can contribute to your overall health and wellness.

So the next time you’re at the grocery store or farmers market, don’t overlook the power of spinach. When you’re chowing down on a spinach salad or sipping a green smoothie, give a little nod to Arizona. Our desert state’s farmers are out there, growing acres of this leafy legend so you can keep your heart, eyes, and gut in top shape. Spinach is the green gift that keeps on giving—and Arizona’s helping make it happen!

By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications

As we move into 2025, the “food as medicine” movement is poised to take center stage in conversations about health and wellness. The idea that what we eat can prevent, manage, or even treat chronic conditions is not new—nutrition has long been a cornerstone of well-being. However, as this trend gains momentum, it’s worth examining both its potential and its pitfalls. While food can indeed be a powerful tool for health, it’s not a panacea, and oversimplifying its role risks leading us down a problematic path.

Registered dietitian nutritionist Carrie Dennett is a leading cautionary proponent of not leaning on food too heavily to make your medical decisions. Her insights serve as a reminder of the complex relationship between diet, health, and medical care.

The Rise of “Food as Medicine”

The appeal of “food as medicine” lies in its simplicity and empowerment. Who wouldn’t want to take charge of their health with every bite? The research backs this empowerment with substantial evidence: diets rich in whole fruits, vegetables, lean proteins, and healthy fats can reduce the risk of heart disease, diabetes, and certain cancers. One clear example is the Mediterranean diet, which emphasizes whole foods such as olive oil, fish, nuts, and an array of fruits and vegetables, demonstrating significant health benefits according to studies published in journals like the New England Journal of Medicine.

In Arizona, for example, we’re fortunate to have a vibrant agricultural landscape that supports this approach. The state’s farms produce an abundance of fresh fruits and vegetables—think crisp leafy greens, juicy citrus, and nutrient-packed tomatoes—alongside healthy protein sources like beef and poultry. This local bounty can provide the foundation for a healthier lifestyle, fostering community connections and promoting well-being.

Yet, as this trend accelerates, it’s being co-opted in ways that could undermine its value. The food industry has a knack for turning good intentions into marketing gimmicks. Ultra-processed foods—think sugary cereals, packaged snacks, and ready-to-eat meals—are increasingly being fortified with vitamins, minerals, or trendy superfood powders and marketed as “healthful.” A granola bar laced with added fiber or a soda boasting vitamin C might sound like medicine on paper, but these products often come with a hefty dose of sugar, sodium, and artificial additives.

Nutrient fortification doesn’t erase the downsides of ultra-processing. A study published in the American Journal of Clinical Nutrition highlights that the consumption of processed foods is linked to various health issues, including obesity and metabolic syndrome. Furthermore, slapping a “food as medicine” label on these items risks confusing consumers about what truly nourishes the body.

The Danger of Overreach

One of the most concerning aspects of the “food as medicine” trend is the potential for it to be seen as a replacement for medical care. Dennett has encountered clients who’ve skipped doctor visits or abandoned prescribed treatments, convinced that a kale smoothie or a turmeric supplement could “cure” their ailments. While nutrition plays a critical role in health, it’s not a standalone solution. Conditions like hypertension, autoimmune diseases, or cancer often require a nuanced approach that can only be provided through professional medical diagnosis and treatment.

A one-size-fits-all dietary fix simply doesn’t exist. Nutrition and medicine must work hand in hand, not in opposition. For example, Dennett highlights diabetes management. A balanced diet can help manage blood sugar levels, but without proper monitoring and medication when necessary, relying solely on food could lead to serious complications. The American Diabetes Association emphasizes the importance of a comprehensive diabetes care plan that goes beyond diet to include medication, physical activity, and ongoing medical support.

Similarly, someone with a nutrient deficiency might benefit from targeted dietary changes, but only a medical professional can pinpoint the root cause—whether it’s poor absorption, a genetic factor, or an underlying condition. For instance, studies published in The Journal of Nutrition have shown that certain individuals require specific interventions beyond dietary changes to address deficiencies.

The Role of Mental and Emotional Well-Being

While the conversation around “food as medicine” often focuses on physical health, we must also consider the role of mental and emotional well-being. The relationship between diet and mental health is an emerging area of research, as evidenced by studies showing that a healthy diet can positively influence mood and cognitive function. According to a systematic review in the Journal of Psychosomatic Research, diets high in fruits, vegetables, and omega-3 fatty acids are associated with lower levels of depression and anxiety.

This interplay between food and mood highlights the need for a comprehensive understanding of health that considers physical, mental, and emotional wellness. Food can certainly have a positive impact, but it should not be viewed as a cure-all for mental health issues. Individuals struggling with severe mental health conditions should seek professional help, as diet alone cannot replace therapeutic interventions.

Collaboration Is Key

The real promise of “food as medicine” lies in a collaborative approach, as suggested by Dennett and other nutritionists. Imagine a healthcare system where dietitians, doctors, and other providers team up to create personalized plans that integrate nutrition with medical treatment. This type of teamwork can help bridge the gap between diet and medical care, ensuring that individuals receive a holistic yet scientifically sound approach to their health.

For example, a patient with high cholesterol might benefit from both dietary changes and medication. A registered dietitian could develop a personalized meal plan focusing on heart-healthy foods, while a physician monitors cholesterol levels and prescribes medication as necessary. This collaborative approach not only addresses immediate health concerns but also promotes long-term health benefits.

Moreover, initiatives like the “Food is Medicine” program in California demonstrate how community resources can support this integration. This program connects healthcare providers with local farmers’ markets to provide patients with vouchers for fresh produce, demonstrating a successful model for improving access to nutritious foods while promoting healthy eating patterns.

Moving Forward in 2025: A Balanced Perspective

As we embrace the “food as medicine” trend in 2025, we need to do so with eyes wide open. Arizona’s fruits, vegetables, and healthy proteins are a gift to our plates and our bodies, but they’re only part of the equation. It’s tempting to chase the allure of quick fixes and flashy marketing, but we must recognize the intricacies of health and nutrition.

Education plays a crucial role in this journey. Empowering individuals to discern between genuinely healthful foods and heavily marketed processed products is essential. Governments can support these efforts by implementing policies that promote food literacy, enabling people to make informed choices about their diets.

Furthermore, as the trend matures, scientific research will continue to shed light on the complex relationships between food, health, and disease. Institutions like the National Institutes of Health are funding research into the connections between diet and disease, helping to clarify the role of nutrition in health outcomes.

Final Thoughts

While the “food as medicine” movement offers exciting possibilities for enhancing our health through nutrition, it also presents challenges that must be addressed. Navigating this landscape requires a commitment to understanding the nuanced relationship between food and health, recognizing that nutrition is an essential component of a broader healthcare strategy.

In 2025, let us embrace food as a tool for wellness while remaining vigilant about its limits. Collaboration between healthcare providers and nurturing a culture of informed choices will be essential as we move forward. The ultimate goal is a healthier society that recognizes the intrinsic value of food not just as sustenance, but as a vital part of holistic wellness.

In this dynamic landscape, it is imperative to foster partnerships among nutritionists, medical professionals, and patients, ensuring that the “food as medicine” trend serves its true purpose: enhancing health and quality of life without oversimplifying the intricacies of medical care. Through balanced approaches and informed decision-making, we can truly harness the power of food in our pursuit of better health outcomes.

The “food as medicine” movement offers tremendous potential to revolutionize how we approach health and wellness, emphasizing the importance of nutrition in preventing and managing chronic conditions. Yet, as Carrie Dennett and other experts warn, we must tread carefully to avoid the pitfalls associated with oversimplifying this complex relationship.

As we embrace the diversity of our local agricultural bounty, let us do so with the understanding that true health is not solely found on our plates. It emanates from a collaborative relationship between informed medical practice and the nourishment that food can provide. Together, as we build a healthcare landscape grounded in science and supported by nourishing food choices, we can forge a path towards a healthier future for all.

At Fill Your Plate, we’re also trying to help with this effort through our recently released podcast, “Fill Your Plate Now,” where we bring in the nutritionists, farmers and other experts to understand our nutritional opportunities and celebrate tasty, healthy food.

 By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications