By Lisa Kaschmitter, Nutritionist

As a born and raised Idahoan, potatoes have always been a part of daily life, even a part of multiple meals during the day. Potatoes have a reputation for being one of the more versatile foods. They are an inexpensive carbohydrate, packed with fiber, potassium and protein. I know Idaho is not alone in their celebration of potatoes because they are a staple on tables in Arizona as well!

Photo: https://farm1.staticflickr.com/2/3698737_9bd66bc14e_z.jpg

Although potatoes range from red to gold, many people are most familiar with the russet potato, as it can be prepared in many different ways. Mashed, chopped into home fries, sliced into French fries, boiled and added to a creamy potato salad or thinly sliced into rounds, covered with cheese and made into an au gratin side dish, we all have a favorite way to eat this versatile food. Potatoes bring a great range of vitamins and minerals to the dinner table that is important for health.

Although I have spent my life surrounded by potatoes, one day I was stopped in my tracks at the grocery store by a potato I didn’t recognize. It was dark purple in color and was on the shelf above the red potatoes that I had been purchasing for months. Being the potato fan that I am, I had to pick some up.

When I began researching the purple potato I discovered that they are very similar to the russet potato in the many ways it can be prepared, but the purple potato hides important added health benefits that makes them my new favorite go to potato for all my favorite dishes.

What is so great about the purple potato?

• Antioxidants: The purple coloring of the purple potato is a sign of its high antioxidant levels. Anthocyanin is responsible for blue/purple colors in foods.¹ This pigment adds an antioxidant level in purple potatoes that is four times the antioxidant levels in russet potatoes.² It is believed that anthocyanin is also responsible for heart healthy benefits and healthy blood pressure levels.^1,3

• Fiber: They contain double the fiber of russet potatoes. Although fiber levels in both types of potatoes are rather low, (1/2 cup russets: 1 gram, ½ cup purple potatoes: 2 grams), it is an important difference.² Increasing your intake of fiber from plant sources is essential for a healthy body. Potatoes are a form of soluble fiber that plays a role in removing cholesterol from the blood.⁴ The best way to take advantage of this fiber source is to utilize the potato skin.³ The skin contains the most fiber and therefore it is better let on and enjoyed when possible.

• Lower Blood Pressure: As was mentioned in the first reason, the blood pressure lowering qualities of purple potatoes have been studied with positive results. In one such study people who saw the benefits were required to eat 6 to 8 potatoes for two meals a day.³ Although, this seems like a lot of food, it only added to approximately 218 calories per day and saw their blood pressure reading lowered by 4.3 percent, while they saw a 3.5 percent reduction in systolic blood pressure.³

These unique potatoes come in many varieties, my favorite being the Purple Viking, and they were originally cultivated in the South American countries of Peru and Bolivia.² Cooking these antioxidant filled potatoes is just as easy as using the russet potato and the taste is identical. Not only will is it fun to serve something that looks so different, everyone will be able to enjoy the extra boost to their antioxidant level and their daily fiber intake.

If you want to know more about purple potatoes, check out our previous blog: The Scoop on Purple Potatoes!

References

• Glover BJ, Martin C. Anthocyanins. Current Biology. March 2012; 22(5): R147-R150. doi: 10.1016/j.cub.2012.01.021
• Makkieh K. Purple Potatoes Nutrition Facts. SFGATE. http://healthyeating.sfgate.com/purple-potatoes-nutrition-2182.html Accessed November 9, 2015.
• Vinson JA, Demkosky CA, Navarre DA, Smyda MA. High-Antioxidant Potatoes: Acute in Vivo Antioxidant Source and Hypotensive Agent in Humans after Supplementation to Hypertensive Subjects. J. Agric Food Chem. January 2012; 60(27): 6749-6754. doi: 10.1021/jf2045262
• Why is fibre important? NHS Web site. http://www.nhs.uk/chq/pages/1141.aspx?categoryid=51 Updated: May 3, 2015. Accessed November 9, 2015.

By Lauren Scott, Arizona Farm Bureau Intern

January is a transition time for a lot of people. It is the beginning of the New Year, so resolutions are still going strong and everyone is making those changes in their lives that only happen once a year; but there is something else going on in January that is a pretty big deal. It’s National Oatmeal Month! Time to break out the Quaker Oats and create your favorite dishes, whether that be tasty oatmeal cookies, or your famous crowd-pleasing meatloaf! Because this month only comes once a year, we’ve decided to honor it by compiling a list of oatmeal facts that you have probably never heard before! So let’s get to learning, and afterward we can make ourselves a big warm bowl of oatmeal!

It is good for your Heart

Take a look at the label on your next package of oats. Chances are, it will have a big sign right on the packaging stating that it is heart healthy, and it is! It has been shown in studies that oats can reduce the risk of heart disease in adults and that adults who have more fiber in their diet are less likely to have a stroke or a heart attack.

More Fiber

Beta-glucan is the type of fiber that is in oats. It is kind of a multitasking superstar when it comes to health, as it reduces levels of cholesterol, has been found to help with improving the immune system, and has been observed to ward off bacteria that can make you sick. Beta-glucan has also been studied as it relates to cancer-prevention, and studies have linked it to preventing colon and breast cancer.

Abundant Antioxidants

When you think of antioxidants your brain probably goes straight to fruits and veggies. These are the most popular carriers of antioxidants, but did you know you can get them from your daily bowl or oatmeal, too? That’s just another reason to add them to your morning routine!

Anti-Inflammatory Properties

Oats have this cool aspect going on where they have things called ‘avenanthramides’ in every bite. These avenanthramides not only contribute to the antioxidant properties of oats, but make them helpful to reduce inflammation. They can be used to reduce the inflammation of skin problems such as eczema or the chicken pox by soaking in a bath with added oats.

Where are they from?

Oats originated in China but quickly spread elsewhere. They have now been grown and used by humans for over 2,000 years. Oats were brought to North America around the 17^th century and have been a favorite here ever since.

Now that we’ve learned a bit about oats, I think we should head on over to Fill Your Plate and try out some tasty recipes using the versatile grain. The first recipe I am going to try out to celebrate National Oat Month is this amazing looking apple crisp! Let us know in the comments how you are celebrating National Oat Month!

By Lauren Scott, Arizona Farm Bureau Intern

Let me just confess now: Cauliflower is NOT my favorite vegetable, and I think there are quite a few people who agree with me. But for the people that enjoy cauliflower, good for you! It is a very healthy vegetable that can be used in many different ways and dishes, or even served by itself. It could even contend for the ‘Most Diverse Vegetable’ award.

Cauliflower is a cruciferous vegetable, meaning that it comes from the family Brassicaceae. Also in that family are the vegetables broccoli, arugula, turnips and radish among many, many others. The vegetables in this family are some of the healthiest around and are all full of vitamin A carotenoids, vitamin C, folic acid, and fiber. Cauliflower in particular is also packed with vitamin K, protein, and manganese.

Cabbage comes from the same family as cauliflower, which is why cauliflower can trace its roots back to a type of wild cabbage. It is thought to have originated in Asia, and became an important staple in Mediterranean cuisine around 600 B.C. The first time that cauliflower was actually cultivated on a large scale was in the mid to late 1800s, which was also the time it was first spotted in the United States. Today, cauliflower continues to be a staple in diets around the world, and is used in everything from salads to pizza crust.

Hopefully cauliflower will become everyone’s new favorite vegetable, with its versatility and the fact that it is one of the most nutritious veggies out there. And, the best part is that Arizona grows a lot of this wonderful vegetable, especially in Yuma during the winter months.

To help anyone who is still skeptical get started, Fill Your Plate has a tasty Cream of Cauliflower Soup that will turn anyone into a cauliflower lover!

By Lisa Kaschmitter, Arizona State University Nutrition Student

 From Cardinal games to Sun Devil games in the fall to Diamondback games in the summer, sports give Arizonans a million reasons to get together and celebrate with friends and family. Whether you are meeting at the arena to tailgate and be there for the action, or headed to someone house to watch, there is one staple food that is a must have at any tailgate or party, WINGS!

(Photo: My wings)

Chicken wings are not only a party necessity, but they are also an everyday favorite in my household. As good as wings taste, they do not make the healthiest meal. This is partially why I have searched high and low for a healthier alternative.  My other incentive was my love for buffalo sauce has made my decision a few years ago to remove beef, chicken, and pork from my diet all the more difficult, since it meant no more wings!

On a menu at one of my favorite local restaurants I noticed cauliflower wings, instantly I knew I had to try them! Finally, wings for vegetarians! They were breaded and fried like traditional boneless wings and tossed in buffalo sauce! YUM, with bleu cheese dressing for dipping, I was in taste bud heaven. As happy as I was to have vegetarian wings, the breading and deep-frying left them about as unhealthy as traditional wings.

Since creating a healthier option was my goal, I began experimenting. After a few trial and error attempts at other recipes, I discovered a really simple, quick recipe that seemed to hit at the core of what I was looking for. This recipe was from Kyle Lynch who blogs at Closet Cooking. It requires very little prep, and is very simple to execute.  I was happy that there was no breading or frying involved and that it can be easily adapted to your favorite wing seasoning and sauces.

To make your own cauliflower wings follow this recipe for Buffalo Roasted Cauliflower:

*makes 6 servings

Ingredients

• 1 head cauliflower, cut into florets
• 1 tablespoon oil
• salt and pepper to taste
• 1/4 cup hot sauce
• blue cheese or ranch dressing for dipping (optional)

Directions

1. Toss the cauliflower florets in the oil, salt and pepper, arrange in a single layer on a baking sheet and roast in a preheated 400F/200C oven until lightly golden brown, about 20-30 minutes.
2. Toss cauliflower in the hot sauce and enjoy warm with blue cheese or ranch dressing for dipping and celery sticks on the side.

Now let’s compare the nutrition facts

*nutrition information from calorieking.com

Our cauliflower wings with buffalo sauce have more fiber and less fat and calories than the traditional and boneless chicken wing. Another important nutritional difference is in the sodium content. Once sauce is added to the traditional and boneless wings, their sodium content will quickly increase. Per serving 306 mg of the sodium content in the cauliflower wings comes from the sauce.

The first time I showed up to a party with these cauliflower wings they were the last to be tried by guests. Once everyone tried them however, they have become a requested addition to every party we go to. Even better, my husband and I enjoy these for lunch or dinner with carrot and celery sticks on the side.  It is a healthier and less labor-intensive way to enjoy the buffalo taste we love.

Editor’s note: Lisa Kaschmitter is a nutrition major attending Arizona State University.

By Lauren Scott, Arizona Farm Bureau Intern

Teff is a product that not many people are familiar with. It was first discovered in ancient Ethiopia and is a kind of grass. There are many varieties that can be differentiated by their color, which also is a determiner of what specific nutritional properties the grain has. This healthy little grain has now traveled across the sea and is slowly but surely taking over the ‘superfood’ scene here in the United States.

Teff is a versatile grain that can be used to make everything from bread to quiche, and pancakes to pie, and is the being hailed at the ‘new quinoa’. So if you don’t know why you should be showing some love to teff in your diet, let me give you seven reasons!

1. Teff is a tiny grain, with a big protein punch. The stuff is packed full of it, so it is a tasty and ideal way to add protein to your diet.
2. It is also low in fat and helps you feel fuller longer, so it is perfect for those trying to keep a low fat diet and for those trying to lose weight.
3. This little super grain is also amazing at keeping blood sugar levels in check, so it can be put to great use if you are diabetic.
4. Another reason to love teff, it’s high in fiber. It can help to create regularity in terms of the bathroom scene.
5. Teff is very low in sodium, which is great for those trying to lower their blood pressure.
6. It is full of nutrients like calcium, Vitamin B1, phosphorous and copper.
7. Lastly, this grain is gluten free, perfect for someone who loves bread-y things, but can’t have the gluten.

You can find recipes that even the pickiest of eaters will enjoy that contains teff. The light nutty flavor of the stuff has health food fanatics, and even myself, going crazy with what to cook up next! Teff is truly a grain-to-end-all-grains, and it’s a crazy amount of goodness wrapped up in such a tiny little package. To learn more about teff and to get some tasty recipes, head over to fillyourplate.com!

By Veronica De Lira, Arizona State University Nutrition Student

We’re in the thick of football season, which means one thing: snacks!  Everyone knows football and snacks go hand in hand.  Unfortunately, with so many games it can lead us to eating too many unhealthy snacks and forming bad habits.

Research points out that this can lead to bigger health problems, and facts.randomhistory.com states, “junk food has been directly associated with obesity, heart disease, higher blood pressure, and other diseases.”  Whereas eating healthy snacks offers plenty of health benefits according to healthyeating.sfgate.com, “a nutritious snack ups your intake of essential nutrients, fiber intake, and antioxidants.”

Here is a list of snacks that both kids and adults can enjoy during the game!

Nachos:

Tostitos Multi Grain Chips

Reduced Fat Cheddar Cheese

Add black beans, tomatoes, lettuce, and black olives

You can even add lean ground beef or jalapenos for a little kick

Multi Grain Tostitos Chips and Avocado Dip or Bean Dip:

For a quick guacamole

Cut 1 avocado and mash it

Add salt and lemon to taste

Slice 1 tomato and add

Depending on the party size, you may need more avocados

Whole grain or whole wheat crackers:

With low fat cheddar cheese or low fat mozzarella cheese

Multi grain chips with homemade salsa:  

Salsa ingredients:

3 large tomatoes

½ onion minced

Cilantro (bush)

3 jalapeno peppers, fresh

1 lemon

1 avocado

Directions 

Take 3 large tomatoes and dice them into small cubes

Mince ½ onion

De-seed 3 jalapenos and cut them into extremely small pieces

Take 5 cilantro stems, cut off stem and leave the leaf, take the leaf and dice it

Slice avocado into small pieces

Mix all ingredients together

Add a pinch of salt

½ a pinch of pepper

Take ½ a lemon and squeeze it into salsa

Disclaimer for salsa: Add salt and lemon to taste, and depending on the amount of people at your party, you may have to increase the ingredient amounts.

Whole grain pretzels with reduced fat cheddar cheese

Whole grain crackers with hummus

Sliced celery sticks and carrots with hummus or ranch

Mixed nuts

*Sometimes you can find nut platters that have a variety of choices

Popcorn

Orville Redenbacher has a great whole grain choice!

Vegetable Platter

Broccoli

Carrots sticks

Edamame

Celery sticks

Add dipping sauce

* Some stores sell vegetable platters pre-made.

If you liked this post, make sure to check out Fill Your Plate’s 10 Delicious Game Day Recipes for more crowd pleasing dishes!

References:

38 Interesting Facts About…Junk Food. (n.d.). Retrieved September 14, 2015. http://facts.randomhistory.com/interesting-facts-about-junk-food.html

Campbell, M. (n.d.). Bad Effects of Snacking. Retrieved September 14, 2015. http://healthyeating.sfgate.com/bad-effects-snacking-3832.html

Veronica De Lira is currently a student at Arizona State University and is majoring in Nutrition Communication. She enjoys cooking and trying out recipe modifications, as she is an enthusiastic foodie. When not in the kitchen you can find her cheering on her favorite sports teams, going for walks, or catching up on her favorite shows.

By Lauren Scott, Arizona Farm Bureau Intern

Yes, it’s the same chia seed you saw in those dorky Chia Pet commercials but you won’t forget the jingle! According to WebMD, chia is an edible seed that is grown in South America and dates back to the time of the Mayans and Aztecs. Today it can be found in most grocery stores and is used as a healthy ingredient that can be added to certain dishes. For example, these seeds can be included in recipes for pudding, bread, and smoothies, yum!

Chia seeds are a whole-grain food that contain healthy omega-3 fatty acids as well as calcium, fiber, carbohydrates, antioxidants and protein, among other things, and according to Aztec and Mayan legends, they pack a powerful punch when it comes to giving you energy. The two ancient groups were said to have used chia seeds as a kind of energy supplement before laborious tasks, so give them a try before your next workout and see how it goes!

It is also said that chia seeds help with weight loss, and although that has never been proven, they do absorb 10 times their weight in water which means when eaten they will make you feel fuller faster. All in all, the chia seed can add lots of nutrients to your diet in a new and interesting way, so the next time you’re at the grocery store pick some up and see what they can do for you; and if you need a bit of help figuring out what scrumptious creation to make with these little seeds, here are 10 recipes to get you started!

1. Honey Wheat Bread with Chia and Flax
2. Chia Seed Pudding
3. Raspberry and Coconut Chia Pudding Pops
4. Raspberry Lemonade Chia Drink
5. Chia Crusted Salmon with Soy Bok Choy
6. Mango, Coconut and Chia Seed Smoothie
7. Chia Seed Jam
8. Blueberry Oatmeal Chia Seed Muffins
9. Healthy Multi-Grain Chia Waffles
10. Superfood Chocolate Chip Cookies

My personal favorite of the recipes above is the Superfood Chocolate Chip Cookies. While I haven’t tried it yet, it will be the first recipe I attempt with chia. The discovery of this unique food has left me thinking lots about chia!

By Lauren Scott, Arizona Farm Bureau Intern

When you think of coconuts does your mind get swept to an island somewhere far away? Are you laying on white sands, sipping something coconut flavored, or better yet, drinking out of a coconut itself? Well, it doesn’t have to be summer, and you don’t have to be relaxing on a beach, to enjoy the tasty flavor and health benefits of coconut.

From coconut water to coconut flour, coconuts provide us with some awesome ingredients to use in our day-to-day cooking, or to consume by themselves. Here is a list of the coconut products you need in your life, and why!

1. Coconut Water

Coconut water is not only tasty, but it is low in calories and has a TON of potassium. It is also fat and cholesterol free, making it the perfect beverage for those trying to watch their weight and cholesterol. It is also great for those people and kids who just don’t drink enough water, as it is lightly sweet, and therefore more appealing to sensitive taste buds.

Where does it come from?  Coconut water comes from young coconuts that are usually still green at the time the water is extracted.

2. Coconut Milk

Coconut milk is a creamy milk-like beverage that is great for people with an intolerance for lactose. It also has antiviral, antibacterial and antifungal properties which means it may or may not be able to help lessen the symptoms of certain viruses and infections. The nutrients contained in coconut milk are not only good for your insides, but can be very beneficial to hair and skin as well, which is why you might find products at beauty stores that contain the ingredient.

Where does it come from? Coconut milk is made by grating the white flesh from the inside of the coconut and soaking it in hot water. ‘Coconut cream’ much like cream from dairy products, surfaces and is removed, leaving a remaining liquid. The liquid is filtered, and finally you have coconut milk.

3. Coconut Oil

Coconut oil is exactly what it sounds like: oil that is extracted from coconuts. Like coconut milk, coconut oil has antiviral, antibacterial and antifungal properties. Coconut oil is also full of fatty acids that help reduce the feeling of hunger and in doing so can help you to eat less and lose weight. Coconut oil is also great for hair and skin health just like coconut milk, and can be used as a moisturizer or hair mask.

Where does it come from? Coconut oil is derived from the dried and pressed flesh of the coconut.

4. Coconut Flour

Coconut flour is a gluten free alternative to regular flour that is packed with fiber. It is also low in carbs, which means this is yet another coconut product that is good for people who are trying to watch their weight. It contains quite a bit of protein and healthy fats, as well.

Where does it come from? Coconut flour is created when the dried meat of the coconut is ground.

Head on over to fillyourplate.org for some awesome recipes and other information about the wonderful coconut! Also, watch further blogs about coconut including recipes with coconut in the ingredients.

By Kat Brown, ASU Nutrition student

Nuts have been long touted for their super-food benefits. Whether you are grabbing them on the go or adding them to your meal, nuts provide energy and essential nutrients. Even better, many of them can be grown right here in Arizona. These nuts do well in dry desert areas and can provide a big impact with a small serving.

Photography by Tiffani Marsh

Arizona produced 20 million pounds of pecans in 2012 with a value of $32 million, according to the United States Department of Agriculture (USDA). As for pistachios, more than $15 million is generated to Arizona and New Mexico with their major producer, California, raking in more than $1.16 billion according to the American Pistachio Growers.

Plus, in 2014 the United States exported $2.7 billion worth of tree nuts, again according to the USDA. That is up 20 percent compared to the previous year, according to the USDA report, and also sets a record for exports since 1970.

So, here’s some details about three of my favorite nut varieties including the two Arizona nut types just mentioned above!

Almonds

These “nuts” are actually a drupe that consists of a hard shell surrounded by an outer hull. When you purchase almonds in the store, they are usually sold without the outer hull. This is called a “shelled” almond. Almonds are packed with vitamin E and protein. Vitamin E works as an antioxidant in the body and when added to the diet it enhances plasma anti-oxidant levels, such as alpha-tocopherol. Alpha-tocopherol is the active form of vitamin E that works in the body to protect against free radicals. However, it is important to keep in mind that vitamin E can be destroyed by heat, so to maximize health benefits eat your almonds raw. Additionally, vitamin E is a fat soluble vitamin; so to maximize absorption, dietary fat must be present. 1 ounce of almonds has approximately 14 grams of total fat which will help to maximize nutrient absorption. A recent study also reported that almonds may have less calories per serving than previously thought. Almond trees can flourish in the Sonoran Desert area, and usually bloom in the spring.

Pecans

These nuts have one of the highest contents of antioxidants along with walnuts, pecans, and chestnuts. Pecans provide a variety of health benefits, and even better can be purchased locally. These nuts store well and are an excellent source of vitamins. Here in Arizona they are typically harvested from November to January to allow the trees to freeze, and then the nuts can be harvested. Pecan health benefits include a high fiber content, the lowering of LDL cholesterol, and the provision of vitamins A, E, and B, and several other vitamin and minerals. The USDA ranked pecans as the most antioxidant rich tree nut. So support your local pecan growers and reap all the health benefits! For more fun facts about pecans check out this previous Fill Your Plate article.

Pistachios

If you celebrated nation pistachio day, you may already know that pistachios are actually a seed and not technically a nut. But did you know that when shopping for pistachios you should choose the ones that have their shells already opened? The pressure of the growing pistachio forces the shell open and indicates it is ripe and ready to enjoy. Additionally, one ounce of pistachios provides 2.9 grams of fiber. The daily recommendation for fiber for women is 25 grams per day, with it being 38 grams per day for men. Fiber can help provide the feeling of satiety and the act of shelling the pistachio helps to slow eating and provides a visual for how many pistachios you have consumed. A one ounce serving of pistachios contains almost 50 nuts and recent studies say that they can contribute to weight management. Pistachio trees are native desert trees that prefer long dry summers and moderate winters.

Check out some recipes to incorporate these Arizona nuts into your daily diet:

Ginger almonds

Sweet’n crunchy trail mix

Mixed greens and pecan salad

Pecan-crusted turkey tenderloin

Chicken and pistachio “fried rice”

Pistachio party mix

Editor’s Note: Kat Brown is currently finishing her bachelor’s degree in Dietetics at Arizona State University. In December 2015 she will also be completing a Child Nutrition Certificate that focuses on school lunch programs and policies. She completed her first bachelor’s degree in business and communication at ASU in 2009. She plans on pursuing her graduate degree in nutrition while completing her dietetic internship. She enjoys volunteering at Phoenix Children’s Hospital, the Phoenix VA Health Care System, and St. Mary’s Food Bank Alliance in Phoenix.

By Lauren Scott, Arizona Farm Bureau Intern

I walked into my kitchen the other day to find a giant bag of something called ‘quinoa’ taking up the counter space I was going to use to make my lunch. My mom had just been to the grocery store the day before, where I assumed she picked the product up, so I decided to track her down and find out what this funny-named stuff was.

Turns out quinoa (pronounced keen-wah) is an ‘ancient grain’ that comes from the Andean region of Bolivia and Peru; more specifically the area around Lake Titicaca. It is dated by historians that the quinoa plant was domesticated by humans in South America somewhere between 3,000 and 5,000 BCE, where it was a staple in the diet of the Incan civilization. The plant is grown in cool mountain regions, hence why it is mainly grown, to this day, in those certain regions of Bolivia and Peru, although you can now find it cultivated in places such as Columbia, the Colorado Rockies and Canada. Quinoa has many healthy aspects to it, as it contains fiber, iron, magnesium, potassium and B-vitamins, among other things. It also has no cholesterol, and a healthy amount of fatty acids. With all its healthy attributes, this multi-faceted grain is quickly becoming famous on the cooking scene; so here for your browsing leisure are 50 ways to eat quinoa!

1. Chocolate Quinoa Muffins
2. Cheesy Quinoa Cakes with a Roasted Garlic and Lemon Aioli
3. Ecuadorean Quinoa and Vegetable Soup
4. Quinoa Chili
5. Quinoa Pilaf in Lettuce Cups
6. Spinach Quinoa Scramble
7. Curried Quinoa
8. Quinoa, Roasted Eggplant and Apple Salad with Cumin Vinaigrette
9. Turkey and Quinoa Meatloaf
10. Southwestern Quinoa Chowder
11. Grilled Scallops with Orange-Scented Quinoa
12. Quinoa Super Tacos
13. Stuffed Peppers with Quinoa
14. Greek Quinoa Salad
15. Southwestern Quinoa Burrito
16. Quinoa Fried ‘Rice’
17. Sweet Potato and Black Bean Quinoa Bowls
18. 5 Ingredient Quinoa Mac and Cheese
19. Quinoa Banana Bread
20. Quinoa Pudding
21. Chicken and Quinoa Soup
22. Buffalo Chicken Quinoa Salad
23. Broccoli Cheddar Quinoa Bites
24. Asian Chicken and Quinoa Salad
25. Cinnamon Apple Breakfast Quinoa
26. Zesty Sriracha Shrimp and Quinoa
27. Honey-Lime-Quinoa Stuffed Sweet Potatoes
28. Black Bean and Quinoa Enchilada Bake
29. Vanilla Almond Overnight Quinoa
30. The Ultimate Quinoa Pizza Crust
31. Garlic Mushroom Quinoa
32. Quinoa Crab Cakes
33. Quinoa Tabouli
34. Cilantro Lime Quinoa
35. Quinoa Fruit Salad with Honey Lime Dressing
36. Quinoa Coconut Chocolate Chunk Cookies
37. Mango and Overnight Quinoa Flakes Parfait
38. Healthy Red Velvet Quinoa Brownies
39. Pineapple-Cashew-Quinoa Stir-fry
40. Maple-Walnut Hot Cereal with Quinoa
41. Quinoa Tortillas
42. Quinoa Burger Topped with Sweet Potato Fried, Caramelized Onions and Gruyere
43. Quinoa Pizza Bites
44. Greek Quinoa Dinner Omelet with Feta and Tzatziki
45. Quinoa Stuffed Poblano Peppers  
46. Carrot Top and Quinoa Soup
47. Quinoa-Peanut Butter Cookies
48. Millet and Quinoa Mediterranean Salad
49. Quinoa Couscous
50. Quinoa Salad with Black Berries and Lamb

After looking at these tasty recipes, I’ve decided I’m going to go sneak some quinoa out of that big bag on my counter and try my hand at cooking with this ancient grain, and you should too! If you have any questions or just want to know more about quinoa, click on over to fillyourplate.org for information!

September is National Potato Month!

Over the last decade in the US, with the emergence of the “superfood” craze, the humble tuber has taken a backseat to many other vegetables. This is a shame, because the potato is actually a very healthy vegetable, and you should be eating it!

History

The potato is now the fifth most important crop worldwide after wheat, corn, rice and sugar cane. So how did this come to be?

According to the National Potato Council, the potato was first domesticated as early as 500 BC by the Andeans of South America. The Inca grew many varieties of potato and held it in high esteem. After the Spaniards arrived in the region in 1532 AD, they introduced the potato to Europe. The Spanish sailors appreciated the tubers for the protection they offered from scurvy (later found to be due to their significant vitamin C content). European rulers championed the potato for their famine-starved public.

As farmers discovered that they could grow potatoes on a large scale on fallow grain land, they grew in popularity across Europe. Ireland relied so heavily on the potato for food that when a rapidly spreading blight devastated the potato crop it caused one of the deadliest famines in history.

The American colonies were introduced to the potato in 1621 when the Governor of Bermuda, Nathaniel Butler, sent potatoes and other vegetables to Francis Wyatt, the Governor of Virginia. They were not widely grown in the US until 1719, when they were first planted in New Hampshire, then later the rest of the country.

Potatoes were being planted in Idaho as early as 1838. By 1900 the state’s production was over a million bushels (around 27,000 tons). Before 1910, the crop was stored in barns or root cellars, but by the 1920’s farmers began using potato cellars or barns.

Production

Potatoes are grown in all 50 states (producing over 30 billion pounds of potatoes each year) and in around 125 countries worldwide. Two-thirds of the US potato crop comes from Idaho, Washington, Oregon, Colorado and Maine. The potato is the second most consumed food in the U.S. following only milk products.

Every year Americans consume about 110 pounds of potatoes per person. However, Europeans have us beat. In Europe twice as many spuds are consumed per person annually.

There are more than 100 varieties of potatoes sold throughout the United States. Each of these varieties fit into one of seven potato type categories: russet, red, white, yellow, blue/purple, fingerling and petite. Go to http://www.potatogoodness.com/all-about-potatoes/potato-types/ for detailed information on each category of potato.

For a list of Arizona potato growers click here.

Health Benefits and Nutritional Information

• One medium sized potato contains 110 calories, a one-cup serving of rice has 225 calories and a cup of pasta has 155.
• A medium-sized potato has no fat or cholesterol and is sodium free.
• Potatoes contain a generous amount of vitamin C. When you eat one medium sized potato you get 45% of the DRV of vitamin C. Vitamin C acts as an antioxidant by stabilizing free radicals which helps prevent cellular damage.
• Potatoes are a good source of potassium. In fact, they contain more potassium than bananas! One potato supplies 610 mg of potassium while a banana contains 450 mg. Potassium is essential for maintaining proper muscle function.
• One medium potato with skin contains 3 grams, or 12% of the DRV of fiber. Fiber helps with the body’s digestive health.
• There is a wealth of vitamins; minerals and fiber are found in the peel – so eat your potatoes with the peel on. The peel contains the flavonoids, quercitin, and chlorogenic acid, which are antioxidants that may protect the body against certain types of cancer and heart disease.
• Potatoes contain less than 10% of the DRV of carbohydrates. Complex carbohydrates are a great source of energy for the body.
• They also contain vitamin B, calcium, thiamin, folate, phosphorus, magnesium, riboflavin, zinc and iron.

Selection and Storage

When purchasing potatoes look for clean, smooth, firm-textured potatoes with no cuts, bruises, discoloration or sprouts. Avoid “green” potatoes. They have been exposed to light and have a bitter taste. Potatoes can be safely stored in a dry, dark place for up to three months at 50 degrees Fahrenheit. Buy only a week or two’s supply if you must store them at higher temperatures.
Proper Potato Storage:
• Store potatoes in a cool, well-ventilated place.
• You should not store potatoes in a refrigerator. Temperatures lower than 50 degrees can cause a potato’s starch to convert to sugar, resulting in a sweet taste and discoloration when cooked.
• Avoid areas that reach high temperatures (beside large appliances) or receive too much sunlight (on the countertop).
• Perforated plastic bags and paper bags offer the best environment for extending shelf life.
• Keep potatoes out of the light. A pantry is a good storage option.
• Don’t wash potatoes (or any produce, for that matter) before storing. Dampness promotes early spoilage.
If your potatoes green or sprout:
• A build-up of the chemical Solanine caused the potato to green. This is a natural reaction to the potato being exposed to too much light. Solanine produces a bitter taste and, if eaten in large quantity, can cause illness.
• If there is slight greening, cut away the green portions of the potato skin before cooking and eating.
• Sprouting is a sign that a potato is trying to grow. Storing potatoes in a cool, dry and dark location that is well ventilated will reduce sprouting.
• Cut the sprouts away before cooking or eating the potato.

Cooking

For maximum nutritional benefits you should leave the peel on while cooking. Wash in cool water and scrub with a produce or nail brush (that has been designated for cooking) to remove the trace amounts of dirt that can be stuck in the potatoes pores or eyes. Potatoes can be prepared and served in a variety of ways, including boiled potatoes, mashed potatoes, baked potatoes, French fries, hash browns and more.
Julie’s Oven Roasted Red Potatoes & Asparagus
Ingredients
• 1 1/2 pounds Red Potatoes, cut into chunks
• 2 Tablespoons Extra Virgin Olive Oil
• 8 Cloves garlic, thinly sliced
• 4 Teaspoons Dried Rosemary
• 4 Teaspoons Dried Thyme
• 2 Teaspoons Salt
• 1 bunch Asparagus
• Pinch Black Pepper to Taste
Directions
Preheat oven to 425 degrees F. Cut up the fresh asparagus, trimmed and cut into 1-inch pieces. In a large baking dish, toss the red potatoes with 1/2 the olive oil, garlic, rosemary, thyme, and 1/2 the kosher salt. Cover with aluminum foil. Bake 20 minutes in the preheated oven. Mix in the asparagus, remaining olive oil (add more olive oil if needed), and remaining salt. Cover, and continue cooking 15 minutes, or until the potatoes are tender. Increase oven temperature to 450 degrees F. Remove foil and continue cooking 5 to 10 minutes, until potatoes are lightly browned. Season with pepper and serve. A blend of various colored, small potatoes makes the dish very colorful.
You can find more potato recipes on Fill Your Plate. Click on recipes and search for “potatoes” to view a list of delicious potato dishes.

Fun Facts

• In October 1995, the potato became the first vegetable to be grown in space. That collaborative project between the National Aeronautics and Space Administration (NASA) and the University of Wisconsin, Madison was conducted with the goal of feeding astronauts on long space voyages and, perhaps, eventually feeding future colonies in space.
• The average American eats over 4 pounds potato chips each year. In 2011, Americans ate 1.5 billion pounds of potato chips.
• The Incas had many uses for potatoes other than dinner like placing raw slices on broken bones to promote healing and carrying them to prevent rheumatism.
• During the 18th century, potatoes were served as a dessert, hot and salted, in a napkin.
• Insects such as bumblebees usually pollinate potato plants.
• To boost their popularity in France, both Louis XVI and Marie Antoinette were said to have worn potato blossoms as accessories.

Fennel (Foeniculum vulgare) is a highly versatile plant. Its seeds are commonly used as a seasoning, but every bit of the plant can be used including the leaves, stalk and root.

Fennel, in all of its forms, is often an overlooked plant in the United States. As it has several culinary and health benefits, we thought it would be worth giving fennel a closer look.

History

The history of fennel dates back to ancient times as it was easily accessible in the Mediterranean Basin. Greek myths state that fennel was closely associated with the Greek god of food and wine, Dionysus, and that a fennel stalk carried the coal that passed down knowledge from the gods to men. Ancient Greeks called fennel “marathon.” The town of Marathon was the site of the famous battle between the Athenians and the Persians and its name means “place of fennel”.
In AD 812, Charlemagne declared that fennel had healing properties and was essential to every garden. He even had it grown in the imperial gardens. Fennel (along with anise and wormwood) became one of the ingredients in absinthe in the late 1700’s. Absinthe became a popular drink in post WWI Europe and the United States.
Today fennel (the bulb especially) is most popular in Europe, though its seeds are often found in spice racks around the world.

Production

Fennel is a member of the Umbellifereae family and is closely related to carrots, coriander, dill and parsley. It has a pale green or white bulb around which tightly overlaid stalks are positioned. The stalks are topped with feathery green leaves. The flowers of the plant produce the fennel seeds. As mentioned above, all of these are edible. Fennel is much like anise in taste and is often mistakenly referred to as anise in markets.
Since ancient times fennel has been grown throughout Europe, mainly in the areas surrounding the Mediterranean Sea. Today, France, the United States, Russia, and India are some of the leading growers of fennel. Fennel plays an important role in the culinary practices of much of Europe, however it is most strongly present in France and Italy.
Fennel is easy to grow. It does best in mild climates and in full sun. Fennel is a perennial and can be grown from root division or seed.

 
For a list of farms that produce fennel in Arizona you can click here.

Health Benefits and Nutritional Information

• According to WHFoods.com, fennel contains the flavonoids rutin, quercitin, and various kaempferol glycosides—that give it strong antioxidant activity.
• Fennel is good for immune support, as the fennel bulb is an excellent source of vitamin C. One cup of diced, raw fennel contains 14% of the Daily Recommended Value (DRV) of vitamin C.
• Fennel contains fiber which supports digestion. As a very good source of fiber (11% of the DRV), fennel bulb may also help to reduce elevated cholesterol levels.
• Fennel contains 6% of the DRV of the B vitamin, folate, which is beneficial to women whom are expecting or trying to conceive.
• It is high in potassium (10% of the DRV). Potassium is a mineral that can lower high blood pressure, which is a risk factor for stroke and heart attack.
• Manganese (9%), copper (7%), and phosphorus (6%) are all found in fennel.
• Fennel also contains 4% of the DRV for calcium, magnesium, and iron.
• Anethol and cineole, contained in fennel, have antibacterial properties that could help prevent diarrhea.

Selection and Storage

Select fennel with bulbs that are clean and are firm and solid. There should be no signs of bruising, spotting, or splitting. The bulb should be pale green or whitish in color. Stalks should be moderately straight and superimposed around the bulb without splaying out to the sides much. The leaves and stalks should be green in color. Avoid plants that show signs of flowering, as this means it is past maturity. Fresh fennel will be quite fragrant, smelling of anise, or licorice. Fresh fennel is available in most places from autumn through the early spring.
It is best to consume fresh fennel quickly after purchase because as it ages it loses flavor. However, it will keep in the refrigerator crisper for about four or five days. You can also freeze fresh fennel after it has been blanched, though this tends to cause the plant to lose a lot of its flavor. Dried seeds are best stored in a cool, dry location in an airtight container. The seeds’ flavor is best when consumed within six months, though they can be stored for longer.

Cooking with Fennel

Fennel is considered both an herb and a vegetable, depending on how it is prepared. The bulb of the plant can be fried, pickled, baked and more. The seeds are often used as an herb for flavoring foods. The leaves are sometimes used in salads, and the flower is used as a garnish.

 
• Seeds – The flavor is similar to that of anise, which is the main flavoring of licorice. The seeds are often found in sausages, soups, and stews.
• Leaves – The leaves are not only found in salads, but are sometimes used to flavor fish as well. They are also a great addition to tomato soups and sauces. Use sparingly, as a little bit of licorice flavor goes a long way.
• Bulb/Stalks – As with the rest of the plant, they have a slight licorice flavor. They can be cut raw for salads and are also good in stir fries. They can also be roasted or grilled. When cooked, the taste mellows.

 
You can find recipes including fennel on our website by clicking here.

To help you get started, we have included this recipe using fennel bulbs, provided to us by Kelly Saxer of Desert Roots Farm:
Golden Beet, Fennel & Avocado Salad
Ingredients:
• 2 fennel bulbs
• 4 small golden beets
• 1 avocado
• 1 shallot
• 4 tbsp. lemon juice
• 4 tbsp. rice wine vinegar
• 4 oz. goat cheese
• broccoli sprouts
• olive oil
• salt and pepper
Directions
Roast beets in a 400-degree oven (leaves removed) for an hour or until tender throughout. Fine dice the shallot and soak in lemon juice and vinegar for about 30 minutes. This will help the shallots mellow. Thinly shave fennel and then mix with the shallot mixture. Thinly slice avocado and sprinkle with lemon juice to keep from browning. Once beets are tender, let cool down and then slice thin. To plate, make a small base of golden beets on each dish, pile fennel on top of the beets, then crumble goat cheese on top of the fennel, arrange the avocado and garish with broccoli sprouts, salt and pepper to taste and drizzle with a little olive oil.

Fun Facts

• Fennel is used as a flavoring in some natural toothpastes.
• The texture of fennel is similar to celery. It is striated and crunchy.
• Powdered fennel can be used to repel fleas around kennels and stables.
• Fennel contains aspartic acid, which may reduce flatulence.
• In many places around the world, like India, fennel is chewed after a meal to improve digestion and to freshen breath.
• During the Shakespearian times the root of fennel was one of the ingredients in Sack, an alcoholic drink featuring mead.
• In the Middle Ages fennel was hung over doorways to ward off evil spirits.

Less than a decade ago when you heard the word “chia,” you probably didn’t think about it as a food. It probably made you think one thing: Chia Pet.

In more recent years we are learning that chia seeds contain many nutrients and make an excellent addition to your diet. So, how well do you know chia?

History

Chia is believed to have been first used by the Aztecs as early as 3500 BC and was one of the main components of their diets. According to the people at Chiatrition, the Aztecs would consume chia as food and mix it with other foods. They would also mix it in water and drink it as a beverage, grind it into flour, included it in medicines, and press it for oil. The chia flour could be stored for several years and was easily carried on long trips. The Aztecs would also offer chia to the gods during their religious ceremonies.
When the Spanish conquistadors came to the new land they repressed the natives quashed their traditions. The conquistadors spurned chia, as well as quinoa and amaranth, as “food for the Indians” and forbade its consumption and growth. Chia survived only in a small area of Mexico for the next 500 years.
It was in the early 1990’s that a group of US and South American agriculturalists, nutritionists, and scientists began to work together on the commercial production of chia in Argentina. They collaborated in the hope of rediscovering the lost nutritional plants of the Aztec tradition and civilization.

Production

Chia plants require a long and dry growing season to mature. Today chia is grown in Argentina, Bolivia, Mexico, Peru, and Australia. There is also some production in the United States. Chia seeds are most commonly consumed in Mexico and the United States, but they are not overly common in Europe.

Health Benefits and Nutritional Information

Ancient Grains for Modern Nutrition states that chia seeds have earned the title of “superfood,” as they are known to have some amazing health benefits.
• Chia seeds are gluten free.
• Chia builds strong bones. Chia contains four times the amount of calcium as milk, as well as the trace mineral boron. This catalyzes calcium absorption and usage throughout the body.
• Chia is rich in Omega-3s. Its oil is 63% Omega-3, greater than flaxseed oil (58%), and menhaden fish oil (29%). The American Heart Association says that Omega-3s can normalize bad blood pressure and bad cholesterol levels and promote a healthy heart and blood vessels.
• The seeds are a good source of vitamin B, with a higher niacin content than corn, rice, and soy. Its thiamine and riboflavin content is similar corn and rice.
• Chia seeds are a great source of calcium, phosphorus, magnesium, potassium, iron, zinc, and copper.
• It is great for the digestive system. Chia seeds are 40% fiber. They have a higher concentration of soluble fiber (27%) than wheat, oats, and flax.
• Studies show that chia can help diabetics to control both their blood sugars and blood pressure. This is attributed to the fact that when digested in a gel form, the gel slows the breakdown of carbohydrates, allowing the body to process sugars more gradually.

Consumption

Chia seeds are small and oval in shape. They are mottle-colored with black, brown, gray, and white. Chia seeds are hydrophilic, they absorb nearly 12 times their weight in liquid when soaked. While they are soaking the seeds develop a sticky, gel-like coating that gives chia based beverages a unique texture.
Chia seeds are most commonly consumed as chia gel. This allows the seeds to be easily digested and the nutrients better absorbed. Consuming in gel form will also expand the life of your chia, as a single tablespoon of chia seeds is equal to nine tablespoons of chia gel.
To make chia gel:
• 1/3 cup chia seed
• 1 ½ – 2 cups of water
Mix together and let soak for at least 10 minutes then stir. This gel can be stored for around two to three weeks in the refrigerator. One to two tablespoons of gel per day will allow you to achieve the many benefits of chia.
Chia gel can be added to moist food sources like yoghurt, dips, smoothies, sauces, salad dressings, mashed potatoes etc. The seeds do not have a distinct flavor so they can be added, unnoticed, to almost anything.
You can also eat chia dry – it can be ground or the whole seed. Like sunflower seeds, they are good sprinkled on a salad.

Fun Facts

• Chia seeds have more Omega-3 fatty acids than any other plant food.
• In Aztec mythology it is said that chia seed came from the nose of the maize god, Cinteotl.
• Chia Fresca, the popular Mexican drink, is made by soaking chia seeds in water until they become gelatinous and then adding sugar and lemon or lime juice.
• The name of the Mexican state of Chiapas, originally called Chiapan, translates loosely to “river where the chia sage grows.”
• The chia plant is a member of the mint family.

There are currently no chia recipes on Fill Your Plate, but we have included one for you to try!
Chia Seed Pudding
Ingredients:
• 1 cup vanilla-flavored unsweetened almond milk
• 1 cup plain low-fat (2 percent) Greek yogurt
• 2 tablespoons pure maple syrup (preferably grade B), plus 4 teaspoons for serving
• 1 teaspoon pure vanilla extract
• Kosher salt
• 1/4 cup chia seeds
• 1 pint strawberries, hulled and chopped
• 1/4 cup sliced almonds, toasted
Directions:
In a medium bowl, gently whisk the almond milk, yogurt, 2 tablespoons maple syrup, the vanilla and 1/8 teaspoon salt until just blended. Whisk in the chia seeds; let stand 30 minutes. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight. The next day, in a medium bowl, toss the berries with the remaining 4 teaspoons maple syrup. Mix in the almonds. Spoon the pudding into 4 bowls or glasses; mound the berry mixture on top and serve.