By Emily Carver, Arizona State University Nutrition Student 

Maybe it’s just me, but sometimes thinking about making something I normally buy at the grocery store seems daunting. Making applesauce seemed daunting. Prior to making it, I thought there were several tedious steps and it would be too time-consuming and laborious to do myself.

Despite those thoughts, I thought I’d give it a try. There are a lot of different ways one can make applesauce: peeled, unpeeled, with the core, without a core, varying types of apples; not to mention all the different spices!

For this recipe, however, I kept it simple and delicious: un-peeled gala apples with cinnamon. Leaving the skins on is definitely a personal preference, but one to consider the next time you make applesauce, because of the added nutrients they give.

Applesauce with skins on will give you twice the amount of fiber with each serving, compared to when you use apples without the skins. Fiber does wonders for our digestive system and helps keep everything flowing (something I know we all want). The skins also contain a lot of the vitamins like A, which help our skin and eyes stay healthy; and C which helps our bones, skin, and blood vessels stay in good shape.

When you think about the skins, it’s really a win-win situation. The health benefits are higher, and leaving them on saves you a lot of time in the kitchen when prepping your applesauce. If you’re still not sold on the idea because you don’t want to taste them, blend them in a food processor. Your sauce will have a nice and smooth texture, and no one will know they were even there!

Easy Homemade Applesauce

9 Apples, chopped (preferably a sweeter apple like Gala or Honey Crisp)

2 tsp cinnamon

1/3-1/2 C water (more or less depending on desired thickness)

Splash of lemon juice

Wash and chop nine apples and dump in a slow cooker. Add cinnamon, water, and lemon juice, and stir to combine. Turn on high for 3-4 hours. Once cooked completely, mash with a masher, or blend in a food processor until desired texture. Store in fridge in sealed container for up to five days. Serve warm or cold.

For more easy recipes to make at home visit Fill Your Plate!

By Kevann Jordan, Recent Arizona State University Nutrition Student 

As mentioned previously on Fill Your Plate, Arizona ranks second in the production of Cantaloupe nationwide. This beautiful melon is grown both in the spring and in the fall. With spring here, let’s talk about this incredible melon!

Cantaloupe has many nutritional benefits. Research has found that Cantaloupe can be beneficial against cancer, asthma, metabolic syndrome, diabetes, heart disease, obesity, and dehydration (just to name a few).

Cancer:

Harvard School of Public Health’s Department of Nutrition found that diets rich in beta-carotene from plant sources, like cantaloupe, may protect against prostate cancer. Though cantaloupe comes in second to carrots on the beta-carotene scale, few people realize that Cantaloupe contains 30 times more beta-carotene than fresh oranges.

Asthma:

Not only is beta-carotene beneficial in warding off cancer, it has also been found that people are much less likely to develop asthma if they consume high amounts of beta-carotene.

Metabolic Syndrome:

A study involving women in Iran showed that consuming cantaloupe, due to its high levels of phytonutrients, drastically reduced their incidence of metabolic syndrome.  By lowering participant’s levels of C-reactive protein in their bloodstream, they were able to lower their inflammation levels and in turn their chances of metabolic syndrome. Cantaloupe ranked higher than many other commonly eaten fruits thought to be higher in polyphenol including kiwi, grapefruit, clementines, watermelon and pineapple.

Macular Degeneration

Cantaloupe also contains the antioxidant zeaxanthin. Why is this rarely talked about antioxidant good for us? It has the ability to filter out harmful blue light rays, playing a role in protecting our eyes from damage from macular degeneration.

High Blood Pressure

It is now known that getting adequate potassium is almost as important as limiting one’s intake of sodium in the treatment of high blood pressure. Cantaloupe is an excellent source of potassium. In addition to being a good source of potassium, cantaloupe is also a good source of fiber and vitamin C, both of which support heart health.

Dehydration

Great news for us in Arizona, cantaloupe’s high water content helps ward off dehydration!

Additional great news…

Medical News Today reports that cantaloupe receives 10 rankings in our food rating system—the same number as raspberries, one more than strawberries and six more than blueberries. Cantaloupe scores an “excellent” for both vitamin C and vitamin A (in the form of carotenoids). It scores “very good” for potassium, and “good” for a host of B vitamins (B1, B3, B6, and folate) as well as vitamin K, magnesium, and fiber. When the edible seeds of the cantaloupe are eaten, this melon also provides a measurable about of omega-3 fat in the form of alpha-linolenic acid.

How to Pick a Winner!

Contrary to what Jerry Seinfeld thinks, you do not roll a cantaloupe down the aisle to find a ripe melon. Here are a few simple clues:

1. Picking it up and feeling its weight. Does it feel fuller and heavier than you would expect it to? If so, that’s a good thing, because it’s an indication of the cantaloupe’s ripeness
2. Press gently on the top of the cantaloupe (the stem end), it should give way very slightly
3. The rind should be cream or yellow colored, not green or gray
4. Ripe cantaloupe has a light cantaloupe aroma, but it should not be overpowering

Quick Snack Ideas

• In a blender or food processor, purée cantaloupe and peeled soft peaches to make delicious cold soup. Add lemon juice and honey to taste.
• Top cantaloupe slices with yogurt and chopped mint.
• Dry cantaloupe seeds for a healthy and crunchy snack

• Add some sparkling water to fresh squeezed cantaloupe juice for a delightfully refreshing drink in the warm months of the year

Warning

Be sure to wash and scrub the outside surface of a cantaloupe before cutting to decrease the risk of harmful bacteria like Salmonella transferring to the flesh of the melon

Our Family Favorite

Simple Cantaloupe Granita

Serves 6

Ingredients:

2 to 3 cups finely chopped cantaloupe

1/4 to 1/3 cup sugar

Juice of 1 lime

1 cup crushed ice

Directions:

1. Place all of the ingredients in a blender or food processor and blend until smooth.
2. Transfer the mixture to a 13 x 9-inch baking dish and place the dish in the freezer for 45 minutes, or until it becomes semi-firm.
3. Scrape the mixture with a fork and serve in champagne glasses or dessert dishes.

Provided by: Michele Borboa, MS. on www.chefmom.sheknows.com.

By Sarah LeVesque, Recent Arizona State University Nutrition Student 

What are ancient grains?

Ever since it became cool to eat carb-less diets grains have been getting a bad rap. Recently, there has been a rise in gluten-free options while people are trying to eat more vegetables and beat the bloat. While filling your plate with veggies is all good, we are selling ourselves short of what ancient grains can do for our health. When people think ‘ancient grains’ they can’t help but picture a slice of whole grain bread with seeds on top. But ancient grains are more than that. They are less processed and contain various vitamins and nutrients that can help promote good health. Ancient grains have remained primarily unchanged over the last several hundred years, which is pretty cool!

Some ancient grains that are on the rise:

Quinoa

(KEEN-wah, kin-o-ah, quinoa.)

We see it all over the place: mixed in salads, as a side dish at restaurants, and in recipes posted on Pinterest. It seems intimidating when you find a bag of the stuff in the grocery store because it doesn’t look like the quinoa you’re familiar with until you cook it. On top of that it can be costly. A pound of brown rice costs less than a dollar, where a pound of quinoa can cost up to $12.

But why choose quinoa?

According to a 2010 review done by the Journal of Science and food Agriculture, quinoa is an exemplary functional food. It contains ten different amino acids. The average protein content for quinoa is 15%. This ancient grain isn’t just functional food to reduce the risk of health complications, it is also a terrific way to incorporate even more protein into your diet.

The concentration of vitamins and minerals makes quinoa a valuable ancient grain. The minerals calcium, magnesium, iron, copper and zinc; and Vitamins C, E, B_1, B₂, and B₃ are all found in quinoa in considerable amounts that surpass other grains. Brown rice and quinoa are both great sources of vitamins, minerals, and macro-nutrients, but quinoa offers more dietary fiber and protein than brown rice.

With one cup of quinoa cooked or raw, you get 8 grams of protein, 5 grams of fiber, and 4 grams of fat for only 222 calories.

When just considering the vitamins and minerals that make up quinoa, it seems to have earned a spot at the dinner table. Although eating quinoa every day might get boring, it’s important to fill your plate with grains every day.  Mixing it up between brown rice and quinoa is a fun way to enjoy the health benefits of both. You could even prepare and mix the two!

Wild Rice

Wild rice offers a high fiber and high protein option to add to your dinner table. It has a distinct chewy, nutty, and herbal flavor. Wild rice has fewer calories and higher amounts of fiber and proteins that white long-grain rice. Wild rice’s proteins are of higher quality and offer about 10% of the daily value for folate, niacin, and vitamin B_6. Wild rice also contains riboflavin, and thiamin. It is a great way to add vitamins to your diet that are great for healthy hair, skin, and nails. Wild rice also contains minerals that are essential for nerve, heart, and muscle function.

If you are trying to watch your weight, choosing a nutrient dense grain like wild rice is a perfect way to incorporate considerable amounts of fiber and protein which keep you fuller longer, without having to sacrifice the calories.

In grocery stores, wild rice is often mixed with other grains. Some ways to enjoy wild rice would be adding various fruits and nuts to offer texture!

 Spelt

Whole spelt is high in carbohydrates and an excellent source of fiber. It is linked with a reduced risk of obesity, heart disease, and type-2 diabetes.

The reason why spelt is a valuable ancient grain is because of its fiber content. Fiber helps aid digestion and helps stabilize blood sugar spikes and drops which drive our cravings. Eating spelt or other ancient grains can slow down digestion and absorption. Whole grain spelt is like whole grain wheat in many aspects, but spelt offers slightly more minerals than wheat.  Make sure to look out for refined spelt, which is lower in fiber and can cause spikes in blood sugar levels.

A fun way to incorporate spelt into your diet is to substitute flour for spelt flour!

Teff

Gluten-free and high in calcium, this rich ancient grain boasts a mild and nutty flavor that is healthy and versatile. Leading the pack in calcium content, one cup of cooked teff offers the same amount of calcium than a half-cup cooked spinach. Teff is a small grain, about the size of a poppy seed. These small but mighty grains are high in protein also.

These are just few of the ancient grains that are on the rise. Next time you’re in the grocery store, check them out and try to incorporate them into your weekly meals. These ancient grains are beneficial for everyone and we should expect to see a rise in products that are made from these nutrient dense grains. Switching up the grains in your diet a fantastic way to consume an assortment of different nutrients.

For delicious recipes featuring ancient grains, visit Fill Your Plate!

If you liked this article: 

• 20 Ways to Incorporate Ancient Grains
• Get to Know These Neglected Grains
• What Makes a Grain Whole?
• Get to Know Farro
• Quinoa, the Noteworthy Superfood 

Meet the Author:

I’m a Sun Devil out of the East Bay, San Francisco area. I am on the fun side of my twenties and find it hard to stay awake past 10 p.m. There are few foods I won’t eat, and even fewer things I won’t drink! I enjoy long walks through wineries and quiet dinners with seafood. My happy place is in my own kitchen or at a coffee shop where I don’t have to clock in. I aspire to have my own restaurant one day when I grow up, and want to incorporate some of the foods I’ve enjoyed all over the world. After a decade of service in the food, beverage, and hospitality industry, I’ll finally be graduating with a nutrition communication degree to compliment my skills in May 2017.

By Kevann Jordan, Recent Arizona State University Nutrition Student 

Malabar Spinach

March is almost over which means many of Arizona’s delicious produce options are coming into season, especially spinach. Spinach loves the cooler temperatures of spring and for those of us who love this nutritionally packed leaf, you have to enjoy it before it runs and hides from the coming heat!

What if I were to tell you about a spinach plant that loves the heat (in fact thrives in the heat), grows easily even for novice gardeners, and is insect resistant. Too good to be true? Well, let me introduce you to Malabar Spinach.

About Malabar Spinach

Malabar Spinach, also known as Basella alba, is also well known as Ceylon spinach, Indian spinach and Basella, but isn’t even really spinach. It is a semi succulent that is native to Asia. This beautiful plant grows on a vine and thrives when temperatures reach the 90’s. The leaves on Malabar Spinach are dark green and glossy. This delicious treat comes in two varieties: Rubra (Red stemmed) and Alba (green stemmed). The texture of Malabar spinach is slightly different than traditional spinach because the leaves are a bit thicker and they have a mild citrus and pepper flavor (which my kids really enjoy).

Benefits of Malabar Spinach

The Phoenix New Times covered this beautiful plant telling us how rich its leafy greens are in Vitamins A, C, iron, and calcium. It is also a good source of soluble fiber. Since Malabar spinach is a succulent it contains mucilage, which is a great detoxifier and is also very soothing if you’ve got digestive issues. DIYNatural.com says that Malabar Spinach is also a great source for plant protein and a noteworthy source of magnesium, phosphorus, and potassium. With the beautiful rich green and red color (in the Rubra variety) Malabar spinach contains beta carotene and lutein which are excellent antioxidants.

Eating Malabar Spinach

Malabar spinach can be eaten raw, sauteed, in soups or stir-fried. Dr. Andrew Weil recommends eating it with lime, chilies, coconut, garlic, and ginger. Most commonly, Malabar spinach is found in Asian Cuisine like curries, dal’s, and stir fries. You can always just add it to a sandwich, too, it doesn’t need to be complicated.

Malabar Spinach versus Traditional Spinach

Nutritional Facts

Malabar Spinach Salad with Orange-Poppy seed Dressing

Ingredients

½  of a small Cantaloupe

7 c. torn fresh Malabar Spinach

2 c. cubed lean ham

½ of a medium red onion, thinly sliced

½ c. toasted pecan halves

½ to 1 teaspoon finely shredded orange peel

2 tablespoons orange juice

2 tablespoons vinegar

1 tablespoon finely chopped onion

Dash of pepper

1/3 c. Olive oil or grapeseed oil

1 teaspoon poppy seeds

3 tablespoons sugar

Directions

1. In a food processor bowl or blender container combine sugar, orange peel, orange juice, vinegar, the finely chopped onion, and pepper. Cover and process or blend until combined. With the processor or blender running, slowly add oil in a steady stream through hole or opening in top. Process or blend until mixture is thickened. Stir in poppy seed. Use immediately or cover and chill in the refrigerator until needed. Shake before using.
2. Remove the seeds and peel from the cantaloupe. Thinly slice the cantaloupe lengthwise; using miniature cutters, cut the melon into stars. (Or, use a melon baller to scoop the melon half into balls.) In a large serving bowl toss together cantaloupe, spinach, ham, and red onion. Add pecans; pour half of the dressing over all. Toss to coat. (Cover and chill remaining dressing up to 3 days.) Makes 4 main-dish or 8 side-dish servings.
3. Make-Ahead Tip: Prepare dressing; cover and chill up to 3 days. Prepare cantaloupe-spinach mixture as above. Cover and refrigerate for up to 8 hours. Before serving, add pecans; pour dressing over all. Toss to coat.

Recipe courtesy: Rose Creek Farms

By Nathan Chambers, Recent Arizona State University Nutrition Student

If you are a person who is concerned with health and eating a disease-preventative diet, you have probably heard the terms ‘free radical’ and ‘antioxidant.’ Maybe you’ve even heard the term ‘flavonoid.’ And, like most, you are probably familiar with the connotations of each of these terms, but you may not be completely familiar with their definitions.

So what are antioxidants and how, exactly, are they good for you? Are you getting enough antioxidants, or should you be supplementing your diet? What is a flavonoid?

To begin understanding the role of these substances in your body, it is best to start with an understanding of free radicals. Free radicals are chemical substances within the body which contain an extra, unpaired, electron¹. This is important because some free radicals (oxygen-containing, reactive free radicals¹) can cause damage to tissues, body systems, and cells. This damage can then contribute or lead to diseases such as some forms of cancer, Alhzeimer’s disease, and a whole slew of heart related diseases¹. This damage, which occurs in the absence of antioxidants, is referred to as oxidative damage, or oxidative stress.

It is important also to understand where free radicals come from. In nature, free radicals are created during aerobic metabolism. Unused oxygen molecules with unpaired electrons are left to freely wander around, causing cellular damage wherever they wind up.  You can also be exposed to environmental free radicals from things like industrial smoke and pollution, radiation like UV (sun) light, and exposure to certain chemicals.

Antioxidants are substances which mitigate the damage done by free radicals. This can be accomplished by repairing or removing already damaged cells, eliminating free radicals which have already been formed, or by stopping free radical creation before it begins.

Antioxidants are also naturally present within our bodies– within cells as well as exterior to them, such as in plasma¹. One of their many functions is to provide an inherent protection against free radical damage. Through cell signaling pathways, our bodies react to an excess build-up of free radicals by sending in antioxidants to clean up the mess.

There are many different forms of antioxidants, and we can support and potentially increase, our body’s level of antioxidants through our diet.

Antioxidants

• Vitamin C
• Vitamin E
• Glutathione
• Carotenoids
• Flavonoids

Flavonoids function as antioxidants which can help to prevent the formation of free radicals². As well, many flavonoids have the ability to repair damage already caused by free radicals².

Flavonoids are present in plants. In plants they have many functions, some of which are these same effects antioxidants have in humans. They also give plants (flowers and fruits) their color, act as photo-receptors, and due to their astringency are repellents to other organisms which might otherwise consume them².

Due to limited research on these non-nutritive-considered phytochemicals, it is difficult to say just how much of an effect they truly have on antioxidant activity within our bodies, or the level at which they are protective against disease. While there is no set number of recommended phytochemicals for the human diet, it is widely accepted that they are a vital necessity to the overall health of an individual. In particular, there is strong evidence, based on epidemiological study, that the consumption of flavonoids is inversely correlated to heart disease and stroke².

Foods containing flavonoids:

• Citrus fruits
• Apples
• Grapes
• Berries
• Black currant
• Red wine
• Spinach
• Carrots
• Soybeans
• Legumes

This list goes on. These are just a few examples of foods containing flavonoids. Due to the large variety and types of flavonoids, different fruits and vegetables have different concentrations of these phytochemicals.

As is always recommended, it is best to eat a varied diet containing a many different fruits and vegetables. By consuming these kinds of foods you are not only getting a healthy dose of fiber, protein, and vitamins and minerals, but you will be including the essential element of phytochemicals such as flavonoids and possibly reducing your risks of disease and cancer.

For recipes including the fruits and veggies mentioned above, and for more health articles, visit Fill Your Plate!

References:

(1) Li, Y. R., & ebrary, I. (2012). Free radical biomedicine: Principles, clinical correlations, and methodologies. Saif Zone, Sharjah, U.A.E: Bentham Books.

(2) Pietta, P. G. (2000). Flavonoids as antioxidants. Journal of Natural Products, 63(7), 1035-1042. doi:10.1021/np9904509

(3) Cassidy, A., Huang, T., Rice, M. S., Rimm, E. B., & Tworoger, S. S. (2014). Intake of dietary flavonoids and risk of epithelial ovarian cancer. The American Journal of Clinical Nutrition,100(5), 1344-1351. doi:10.3945/ajcn.114.088708

By Kevin Dietmeyer, Recent Arizona State University Nutrition Student 

Raising healthy children is no easy task, and when it comes to their food choices it can be even tougher to make sure that they aren’t missing any key vitamins and minerals. Nutrition matters from A to Z and with your child’s dietary choices in mind, why not start with A.

Vitamin A 

Kids: You’ve got growing children right?  Or at least you know someone who does. Vitamin A has a very important role when it comes to the growth and maintenance of your heart, lungs, and kidneys. This is why it is an important vitamin to include it in your growing little one’s diet.

Eyes: Some things you truly have to see to believe but if you’re not getting enough Vitamin A, you might be missing what’s right in front of you.  Vitamin A supports strong vision and healthy eyes, so take a second look at Vitamin A if you haven’t yet.

Protection: Are you sick of getting the sniffles when the seasons start to change?  It’s very likely that a little extra Vitamin A could help you fend off the sniffles when the world outside seems to be reaching uniformly for tissues and decongestants.  Vitamin A packs an immune-boosting punch that can protect you and your kids from seasonal sniffles.

Here are some common foods that come fully loaded with Vitamin A:

Sweet potatoes

Spinach

Carrots

Pumpkins

Cantaloupe

Mangos

All of these foods have at least 2,000 IU Vitamin A per serving, which is 2/3 of the recommended daily allowance from the National Institute of Health¹.  One of these foods hits a little harder than the rest in the Vitamin A department. One medium size sweet potato packs 400% of your daily Vitamin A requirement

One of these foods hits a little harder than the rest in the Vitamin A department, though. One medium size sweet potato packs 400% of your daily Vitamin A requirement².  They also come stocked with enough fiber and potassium to keep you and your kids lean, healthy and energized.

I always had a bad relationship with mashed potatoes in any format growing up, but I did have a special place in my heart for chips. What kid doesn’t? A healthy alternative to bagged potato chips from the store is homemade sweet potato chips that are easy to make!

Get your kids involved when you are preparing the potatoes and they will be more excited to eat what they’ve helped make!

Roasted Sweet Potato Chips

1 Large sweet potato (skin on)

1 tsp Coarse salt & pepper

1 tsp Garlic powder

1 tsp Cumin

1 tbs Olive oil

Preheat oven to 425 degrees while you rinse and slice your sweet potato into chips.

Mix spices in a separate bowl or a plastic bag before you add in the sliced potato and toss.

Bake the sweet potato slices on a baking sheet for 20 minutes and turn, then allow them to brown for an additional 10-15 mins or until they’re crispy.

For more delicious recipes that include sweet potatoes, visit Fill Your Plate!

References:

1. National Institutes of Health. Vitamin A fact sheet for professionals. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ Accessed on 10/22/16.

2. Medical News Today. Sweet Potatoes: Health Benefits, Nutritional Information. http://www.medicalnewstoday.com/articles/281438.php?page=2 Accessed on 10/22/16.

By Lori Meszaros, Recent Arizona State University Nutrition Student 

Growing up in Arizona, Mexican food was part of my daily diet, but I never really cared for beans. As my tastebuds have matured, however, I can’t seem to get enough!

I created this soup one afternoon when I was craving some beans but didn’t feel like making my usual black bean quinoa salad. It was a cool night, and soup was on my mind.

I love making soups from scratch, especially when I have my homemade veggie stock on hand, (you can substitute with whatever veggie stock you have on hand, but there’s nothing like homemade).

The soup is not too spicy (which made it great for my kids to try), and full of good and wholesome ingredients so you won’t feel guilty about having seconds. Beans are a power house when it comes to nutrition- full of fiber, vitamins, and minerals, and that’s why I created this soup with beans as the main ingredient!

Getting enough fiber in your daily diet is key to maintaining your health. Most people, including kids, don’t get enough fiber in their diet. If your looking for a dish that is rich in fiber to help you increase your intake, you’ve found it!

The recipe serves 4-6 adults and can easily be doubled to make extra for a weekday lunch or quick last-minute meal. The soup will keep for 4-5 days in the refrigerator, or up to 3 months in the freezer, just reheat the frozen soup in a crock pot!

Ingredients

2 cans of black beans, drained

2 tbsp veggie stock concentrate

2 small tomatoes, diced

1 brown onion, diced

2 garlic cloves, chopped

1 chili, chopped

1 tsp cumin

1 tsp ground coriander

1 lime, quartered

1 avocado

fresh cilantro

How to prepare

• Drain black beans while you prepare the rest of the ingredients, do not rinse beans
• Sauté onion in a saucepan 2-4 minutes or until translucent and aromatic
• Add garlic and chili to saucepan and sauté another 30 seconds
• Add in tomatoes, cumin, and coriander to mixture and sauté another 1 minute
• Add half the black beans to the saucepan
• Mash the other half of the black beans with a potato masher or fork, then add smashed black beans, veggie stock concentrate and ½-1cup water to a saucepan and mix well.
• Bring to a boil, then lower temperature to a simmer
• Simmer black bean soup for at least 20 minutes
• Garnish with avocado, diced tomatoes, cilantro and lime wedge
• Serve with chips or warm tortilla

If you want to make this dish even heartier, try adding some cooked ground beef!

Notes

• Vegetable stock can be substituted for veggie stock concentrate and water- just use ½-1 cup vegetable stock.

• Vegetable bouillon cubes equivalents, 1 cubes = 2 tbsp veggie stock concentrate

By Lauren Scott, Arizona Farm Bureau Intern 

Did you know that carrots are in season from October to May in Arizona? So why don’t I know more people who cook with them? In my opinion, carrots are underrated. We all know that they are good for us, but none of us really WANT to eat them. They get added to salads and soups but are never part of the main course.

With all the nutritional value in carrots, I think I’ll start using them more frequently in my cooking. They are full of vitamin C, vitamin A, vitamin K, vitamin B8, iron, potassium, manganese, and fiber, making them a very nutritiously well-rounded veggie.

If you don’t find carrot’s orange color appealing, or your kids refuse to eat them, try purchasing them in different colors. At most grocery stores and farmers’ markets you can find carrots in an array of colors including purple, white, red, yellow, and of course, orange.

And, we especially love Rousseau Farming Company carrots. This Arizona farm family has been growing carrots and other produce since 1878. Their families have had their hands in Arizona soil since they first came to this state where they started in cattle, then expanded to cotton, hay and corn, and finally transitioned to vegetables. This family is best known for their carrots, however. You can find their carrots in the grocery store with their family’s brand name, Rousseau.

To get you started on your newly found love for carrots, I’d like to share with you some of my favorite carrot recipes:

Carrot Bread 

Chicken and Wild Rice Soup

Abby’s Yummy Veggie Pizza

Carrot Ginger Soup

Carrot, Leek, and Turnip Sauté

Carrot Salad

Veggie Chili

If you want more recipes featuring carrots, check out the recipe section on Fill Your Plate.

If you liked this article…

The Wonderful World of Carrots 

Eat Your Carrots

50 Creative Ways to Use Carrots 

By Nathan Chambers, Recent Arizona State University Nutrition Student 

Personally, I do not understand how people can skip breakfast; I’m starving if I don’t eat by 8! But I know that a huge portion of the population does skip the first meal of the day. For some, a cup of coffee is all they have for breakfast, and as a nation, we wonder why we feel fatigued!

First, let’s take a look at energy. There is only one way the human body gets energy, and that is from food. Carbohydrates, proteins, and fats are the only sources of energy. Coffee does not provide energy. The effect of caffeine is to make you feel more energetic because it speeds up your metabolic rate. (I’m not knocking coffee– I love coffee– but I also love breakfast!)

The measure of energy is calories.

• 1 gram of carbohydrate provides 4 calories of energy
• 1 gram of protein provides 4 calories of energy
• 1 gram of fat provides 9 calories of energy

If you skip breakfast, you may end up feeling sluggish throughout the day. Also, you may wind up overeating, later on, to make up for those lost calories.

So what does skipping breakfast do to our children?

Cognition

I don’t know what type of job you have, buy maybe you can get away with going into a semi-catatonic state, not unlike the zombies of the Walking Dead. Maybe you can get away with it because your boss is in that same state!

But first thing in the morning, our children start school, and glucose (sugar) is the fuel of the brain. In children, 50% of the energy needs of the day are coming from the brain¹. As well, children have a lower liver mass than adults, and it is in the liver that glucose is stored (in the form of glycogen); at night, while our children are sleeping, they are using their stored energy to heal and grow their bodies¹. With all of their reserved energy used up at night, and their brain requiring SO much energy to function at school, it is no wonder that research has shown a positive correlation between children eating breakfast and attentiveness in school¹.

Overall, children who eat breakfast score better on attentiveness, and memory tests, especially later in the morning but still before lunch¹.

Nutrition

We all know that calcium is important for the growth and maintenance of strong bones. We also know that this is especially important for children, whose skeletons grow immensely from the time they are born to the time they are full-fledged adults. Calcium intake also affects risk for hypertension, some colon cancers, and of course, osteoporosis.

Milk and dairy products are the most often found source of calcium in today’s diet, especially for children. These products are included in 95% of the breakfast diets of children who actually eat breakfast². With over 70% of children not meeting their daily calcium goal, breakfast suddenly becomes of huge importance². It has also been noted that children who eat these types of products at breakfast are more likely to partake in them at later times of the day as well².

As well, people who eat breakfast tend to have a higher intake of Vitamin C, fiber, zinc, and other vitamins and minerals⁴.

Weight

The rate of childhood obesity in our country, indeed across the entire globe, has, and continues to grow. While there are many factors which contribute to obesity, appetite regulation, and parental obesity to name a few³, skipping breakfast is also a predictor of childhood obesity.

One study, which assessed over ten thousand children between the ages of 9-18 showed a significant correlation between children who skipped breakfast and obesity⁴. Those children who skipped breakfast also tended to make poorer eating decisions throughout the rest of the day⁴. This could be partially attributed to unhealthy snacking to ‘get by’ until lunch time or less nutritional education.

Just as important as eating breakfast, is eating a healthy breakfast.

Here is a recipe that my daughter loves:

½ Cup oatmeal

Milk or Almond milk (to desired consistency)

Half a scoop of  protein powder

A small handful of walnuts

A bigger handful of blueberries

A dash of flax for kicks

This is a great breakfast! It includes some healthy fats, a good dose of fiber and protein, and the vitamin and antioxidant power of blueberries.

A note on oatmeal: Don’t buy the prepackaged stuff. This is super high in sugar. If you need to sweeten your oatmeal, use a bit of honey instead (I like raw honey, but there are many different options!)

Here is one that I really enjoy:

½-1 Cup low-fat greek yogurt

A handful of blueberries

A handful of sliced strawberries

¼ cup of a healthy granola (be careful here, most packaged granolas are super high in sugar)

And one more:

Pre-cooked, chilled quinoa (½- 1 cup)

A splash of milk or almond milk

A Half-handful of walnuts (Or whatever kind of nut you prefer)

A handful of blackberries (Or raspberries)

These are fairly light breakfasts, but I tend to eat breakfast twice a day (if one is good, two must be better right?!). Feel free to throw in an egg, a piece of fruit, or whole grain toast to round these out into a full meal.

Even just starting out with a whole grain-type breakfast cereal is a great start, and much better than nothing!

Your children’s success in school starts at home… Just like you help them with their homework, help them with their diet. It’s important!

If you liked this article: 

– Recipe: Delicious Breakfast Pizza 

– 11 Ways to have more Veggies for Breakfast 

– Easy Breakfasts make big Health Benefits 

References

(1) Hoyland, A., Dye, L., & Lawton, C. L. (2009). A systematic review of the effect of breakfast on the cognitive performance of children and adolescents. Nutrition Research Reviews, 22(2), 220-243. doi:10.1017/S0954422409990175

(2) Ortega, R. M., Requejo, A. M., López-Sobaler, A. M., Andrés, P., Quintas, M. E., Navia, B., . . . Rivas, T. (1998). The importance of breakfast in meeting daily recommended calcium intake in a group of schoolchildren. Journal of the American College of Nutrition, 17(1), 19.

(3) Cole, T. J. (2007). Early causes of child obesity and implications for prevention. Acta Pædiatrica, 96(454), 2-4. doi:10.1111/j.1651-2227.2007.00162.x

(4) So, H. K., Nelson, E. A. S., Li, A. M., Guldan, G. S., Yin, J., Ng, P. C., & Sung, R. Y. T. (2011). Breakfast frequency inversely associated with BMI and body fatness in hong kong chinese children aged 9–18 years. British Journal of Nutrition, 106(5), 742-751. doi:10.1017/S0007114511000754

By Laura Slatalla, Recent ASU Nutrition Student

Part 1: Everything you Ever Wanted to Know About Cholesterol

Part 2: Everything you Ever Wanted to Know About Fiber

Fats often get a bad rap, but they’re actually really vital for our body systems to function properly. Let’s go over what we consider a “good” fat vs “bad” fat. It is best to avoid saturated fats and Trans fats. These increase the risks for heart disease by raising LDL cholesterol. Unsaturated fats are generally found in plant-based foods and oils. These are really beneficial. We need them to absorb fat soluble vitamins, provide energy, and complete functions in the body.

Omega 3 fatty acids are polyunsaturated fats- meaning they have double bonds throughout their structures. Think about a kinked structure compared to a straight one. The straight line will stack easier, which would be more saturated. The double bonds create unsaturated fats.

We need to be concerned about three of these types of fats: alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA). Our bodies can produce EPA and DHA from ALA, but it is limited, so we should aim to include all three in our diets.

ALA

Most ALA is used as an energy source, but it is also used as the basis for DHA and EPA. Without enough ALA, we would also be deficient in the other two. Good sources are: walnuts, canola oil, and flaxseed.

DHA     

DHA is mainly found in fish and fish oils. A lot of DHA is found in the brain tissue, and it can help prevent Alzheimer’s and memory loss and encourage healing. Fish really is food for the brain! Children need DHA while they’re brain is developing. Pregnant women and people who don’t eat meat should take a supplement to ensure that they are not deficient.

EPA

EPA is found in fish and fish oils too. It may be used to treat schizophrenia and has antioxidant effects.

Omega 3s are so important for preventing cardiovascular disease and helping to maintain our cardiovascular system. They keep those saturated fats moving in the bloodstream, help regulate blood pressure and keep our red blood cells from clumping. Not only do they keep our arteries healthy- they play a role in hormones, nerve transmissions, as well as cell division. Their scope is pretty extensive!

It’s a good idea to incorporate fish into your weekly diet, just try to stay away from fried fish. Cook with canola oil and look into taking supplements if it’s not possible.

By Laura Slatalla, Recent ASU Nutrition Student

What is cholesterol?

Cholesterol is a fat-like substance that plays a role in making hormones, and keeping your brain and skin healthy. It’s needed for digestion and cell membranes. It’s essential in your diet, but can get a little confusing because we have good and bad cholesterol.

We need lipoproteins to carry cholesterol through our bloodstream. There are high density lipoproteins (HDL), which move cholesterol to the liver to be removed, and low density lipoproteins (LDL), which don’t move through the arteries as well.

Why is bad cholesterol bad?

HDL cholesterol is actually considered the good cholesterol. LDL cholesterol starts to build up in our arteries, causing them to harden, but HDL cholesterol removes them, taking them to the liver where they can be broken down and removed. When your arteries harden you develop a condition called atherosclerosis, which blocks the flow of blood to your heart. The heart has to work harder to pump blood, and if it totally obstructs the flow it can cause a heart attack.

Heart disease is the number one cause of death in men and women in the United States, but luckily we have some control over our cholesterol level and risk factors. We can raise our HDL levels and lower our LDL levels with diet, weight, and exercise.

How do I lower my LDL levels?

Because HDL cholesterol picks up the bad cholesterol and keeps it moving, eating plenty of foods that are higher in HDL is a lot of help, as well as lowering total saturated fat and cholesterol in your diet.

Physical activity also lowers your bad cholesterol, especially if you are picking up a new exercise routine after being inactive. While exercise is great, reaching and maintaining a healthy weight is really important for lowering cholesterol.

And if the increased risk for cancer wasn’t enough to make you quit smoking, keep in mind the benefits of quitting for your cholesterol and heart. Smoking makes it harder for you HDL’s to properly do their job and makes it easier for your arteries to clog.

Where do I get good cholesterol?

To boost your HDL levels choose unsaturated healthier fats from oils, fish, and plants. If no improvement is seen, add fiber rich foods like oatmeal, barley, and rice. Fiber binds to bile acids and removes them from the body, so the liver uses cholesterol to make more, lowering your cholesterol level.

Banana Oatmeal Bars

Here’s an easy recipe to get you excited about lowering your cholesterol! It’s really basic, so other ingredients can be added to make it your own. It makes a great snack or breakfast on the go and is kid friendly with no added sugar.

Ingredients:

2 over ripe bananas

2 cups rolled oats

1 teaspoon of vanilla

¼ cup chopped walnuts

¼ cup raisins

1. Preheat the oven to 350 degrees. Grease a 9 x 9 inch pan with olive oil.
2. Peel and mash the bananas until there are no clumps.
3. Add the vanilla and stir.
4. Add the oats and stir.
5. Add the raisins and walnuts and stir.
6. Pat into an even layer in the pan.
7. Bake for 30 minutes.
8. Let cool, cut into bars, and enjoy!

By Laura Slatalla, recent ASU Nutrition Student

We often plan meals around meats and bread, but fruits and vegetables should make up about half of our plates, according to the USDA.

When our diet is feeling unbalanced, we just need a little encouragement to increase fresh fruit and vegetable intake! Besides the delicious flavors and versatile recipes you can create with your fresh produce, keep in mind all the health benefits.

1. Fresh fruits and vegetables contain lots of vitamins and minerals. Many Americans aren’t reaching the recommended intake for magnesium, potassium, vitamins A, C, E, and K. The body needs these vitamins and minerals to keep blood pressure in check, fight against cancer-causing cells, keep bones strong, and maintain good eyesight.
2. Eating different colors provides phytochemicals that protect against cancer. All that produce will help prevent a lot of diseases by lowering your risk for heart disease, cancer, and stroke.
3. Maintaining weight is easier when you get at least 5 servings of fruits and vegetables a day. Vegetables are generally low in calories and salt, so you won’t hang on to extra water weight. They are easy to snack on and fill you up so that there’s less room on your plate for higher calorie food! A more balanced diet is the first step to losing weight and keeping it off.
4. Reaching fiber goals will be so much easier. Fiber is another thing most American’s aren’t getting enough of. Fresh fruits and vegetables contain soluble and insoluble fiber which will keep the gut healthy and lower cholesterol!
5. Fruits and vegetables can lower your risk for heart disease. They don’t have any cholesterol, and often have little fat, and combined with the extra fiber in your diet that lowers cholesterol, even more, you’ll be doing your heart a huge favor!
6. They’re cheaper. Even if you choose one day a week to cook a vegetarian meal, with the main entre as eggplant or Portobello mushrooms, that grocery bill will be cut down. Having perishables in your fridge will also motivate you to cook them fast, so they won’t go to waste.

Overall you and your family will be feeling healthier and happier with more fresh fruits and vegetables in your life! Get to snacking on those crunchy fresh fruits and veggies and make your family meals so much more colorful and appealing! We can all be proud of the meals we put on the table, especially when they’re doing our families good.

By Jacob Gerdes, recent Arizona State University Nutrition Communications Student

This fruit comes in all colors and shapes and can take many forms in different recipes. They are nutrient powerhouses with multiple health benefits from protecting your heart to protecting your colon. They’re cheap, easy to prepare, and can be easily seasoned to make a tasty side dish or main course. I am talking about beans, their health benefits, and the many reasons you should make them a staple in you diet! While all legumes should become a staple in you diet, today we will focus on beans alone.

Nutrition and Health

Beans provide a very solid nutrient profile that varies slightly depending on what bean you’re trying to learn more about. Typically beans will be high in protein, carbohydrates, and fiber, and low in total fat and sugar.  For an example comparing two very common beans, Chickpeas (garbanzo beans) and black beans, we will look at the nutrient profiles based off the same weight of beans.  I used a can of each type of bean for this example.

Chickpeas:

Total Fat-1 gram

Total Carbohydrate-19 g

Fiber-6 g

Sugars-1g

Protein-6g

Black Bean:

Total Fat:0 g

Total Carbohydrate- 19 g

Fiber-4 g

Sugar-0 g

Protein-7 g

As far as macronutrients are concerned, beans will generally have similar profiles. This shows that beans are a great low calorie option to meet your daily protein and fiber goals, which may be a challenge for some individuals. The U.S. National Library of Medicine notes that on average adults typically consume around 16 grams of fiber; well below the recommend 21-38 grams, which varies depending on your size and age. Fiber is great for developing a healthy environment of intestinal bacteria as well as aiding in the prevention of colon cancer, heart disease, and diabetes.  Because beans are high in fiber, they are a great way to fill up and stay sated for longer. Also beans are a great source of protein, however, they are incomplete in supplying all 9 essential amino acids that we must consume as our bodies cannot produce them alone. Pairing beans with a grain such as rice offers a complete amino acid profile as well as a great meal opportunity.

According to Oregon State University’s Linus Pauling Institute, along with a great macronutrient ratio, beans are high in micronutrients especially one compound called lignans; lignans are a particular type of polyphenol. An article published in The American Journal of Clinical Nutrition discusses polyphenols and their important role in the prevention of degenerative diseases such as cancer and cardiovascular disease. Beans are very high in lignans, and the regular consumption of these wonderful fruits can yield some potent long-term health benefits.

Many people associate beans with bloating and gas, which may occur due to the high fiber content of the food. What happens is that fiber is unable to be digested by our bodies. However, the bacteria within our digestive track will breakdown the fiber and gas is a byproduct of this process. Patrick J. Skerrett, Former Executive Editor of Harvard Health lists a few options to reduce the likelihood of gas. Stewart recommends soaking your beans to reduce resistant starches, and pick beans such as mung, lentils, black-eyed, pigeon and split peas as they tend to cause less gas. He also suggest slowly cycling beans into your diet to allow your body to adjust to the fiber as well as chewing more to help break the fiber down.

Beans in our diet

We live in a day and age where recipe books are slowly turning into online resources. The possibility to experiment with the addition of beans in your diet is endless. You have the possibility of utilizing dried or canned options; both are incredibly inexpensive and take no time to prepare. For dry beans, just give them a soak and then use fresh water to boil. For the canned options make sure to rinse the beans in a strainer to wash off a lot of the resistant starches that may cause some digestive issues.

Whether you make a fresh bean salad or use them as a side to your favorite dish, adding beans to your diet will have great health benefits, keep you fuller longer, and won’t take a toll on your wallet. Keep in mind beans are great for breakfast, lunch, and dinner; so find a fun recipe and take a chance on a new dish that your family might fall in love with!

For bean recipes go to Fill Your Plate.

References:

1. U.S. National Library of Medicine. Fiber. Medline Plus Website. Last reviewed February 4, 2016. Accessed April 23, 2016. URL: https://www.nlm.nih.gov/medlineplus/ency/article/002470.htm.

2. Higdon J, Drake VJ, Lampe JW. Micronutrient Information Center: Lignans. Oregon State University Linus Pauling Institute Website. Last reviewed January 2010. Accessed April 24, 2016. URL: http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/lignans#introduction.

3. Manach C, Scalbert A, Morand C, Rémésy C, Jiménez L. Polyphenols: food sources and bioavailability. Am J Clin Nutr. Published May 2004; 79(5) 727-747. Accessed April 24, 2016. URL: http://ajcn.nutrition.org/content/79/5/727.full.

4. Skerrett PJ. Recipe for health: cheap, nutritious beans. Harvard Health Publications Website. Published November 30, 2012. Accessed April 24, 2016. URL: http://www.health.harvard.edu/blog/recipe-for-health-cheap-nutritious-beans-201211305612.