By Heide Kennedy, Arizona Farm Bureau Communications Intern

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

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

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

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

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

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

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

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

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

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

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

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

Pumpkin Bars with Cream Cheese Frosting

Bars:

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

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

Frosting:

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

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

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

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

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

Coconut Sugar

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

Honey

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

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

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

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

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

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

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

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

Pick a healthy snack

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

Drink lots of water

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

Don’t skip meals

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

Purchase wisely while at the store

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

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

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

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

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

Go For the Complex Carbs

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

Increase the Fiber

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

Fiber, Protein and Fat

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

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

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

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

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

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

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

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

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

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

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

By Heide Kennedy, Arizona Farm Bureau Communications Intern

During the Christmas season friends and family often make and bake treats to pass around and share with each other. Often, these treats are usually cookies, coffee cakes, cinnamon rolls, and the like. But when is the last time that anyone has ever given you a candy apple during the Christmas season?

My two aunts started making candy apples for the holidays many years ago, and now we frequently have them at our parties and gatherings. They are a nice alternative to all the bready and dense desserts that are usually served!

Candy apples are super simple to make and are honestly just made to your specific taste, but here is a general idea on how to make them.

You will need:

• Green apples (The tartness of green apples provides a nice contrast to the candy coating)
• A bag(s) of melting caramels
• A bag(s) of melting chocolate
• A bag(s) of melting white chocolate
• Large popsicle sticks or fat barbecue skewers
• Assorted toppings like mini M&M’s, shredded coconut, colored sugar sprinkles, mini marshmallows, chopped nuts, etc.
• A cookie sheet(s) lined with parchment

Assembly:

1. Wash and dry the apples.
2. Pull out the stems of the apples and discard them.
3. Melt the caramel, chocolate, and white chocolate. (This can be done on the stove or in the microwave).
4. Stick a popsicle stick or skewer in the center of the apple and shove in about 2 inches.
5. Dip the apples into the melted caramel and lightly coat. Set on the cookie sheet.
6. Put the cookie sheet in the fridge for 10-15 minutes to harden the caramel.
7. Dip or drizzle the caramel-coated apples with either chocolate or white chocolate, or both and place back on the cookie sheet.
8. While the chocolate layer is still relatively soft, decorate the apples with the toppings that you selected.
9. Put the apples back on the tray and put them back in the fridge for about 30 minutes to an hour to harden completely.
10. When serving the apples, it’s best to let them warm on the counter for 10-15 minutes so that the chocolate layer doesn’t shatter when you cut into them.

Making candy apples is so much fun and is a super easy dessert to make for parties or to share with others. Give them a try this Christmas season!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

When my brothers and I were younger, one of our favorite things to do every Halloween was to carve pumpkins. Mom would take us to the store, we’d all dig through the bin to find the biggest ones, and then we would take them home and carve the craziest faces into them.

We would then proudly display them until they began to grow moldy beards. While carving pumpkins is a super fun traditional Halloween activity, it is slightly wasteful. But good news! It doesn’t have to be, as there are so many ways to use the pumpkins before they go bad!

The first way that you can use your Halloween pumpkins is by eating them! Pumpkins can be cooked down till they are soft and then be made into pumpkin puree that you can use in place of canned pumpkin. Better Homes and Gardens notes that a carving pumpkin weighing about 6 pounds will provide you with approximately 2 ¾ cups of pumpkin puree, which is slightly more than the standard 15 ounce can of pumpkin you can buy at the store. Your homemade puree can be use in pies and other desserts, or even in savory pumpkin recipes.

The flesh of the pumpkin isn’t the only part you can use. The seeds can also be roasted and salted for a crunchy snack. This is as simple as washing the pulp off of the seeds, patting them dry, and tossing them with oil and salt and then roasting them in the oven. Taste of Home recommends baking them at 250 degrees for about 45 minutes.

Or, if your pumpkin was displayed a little too long and is past its prime to be eaten, you can always compost it or fill it with birdseed and use it as a bird feeder!

There is no need to feel wasteful when you and your family carve your pumpkins this Halloween, as there are plenty of ways to reuse them (as long as they don’t grow beards!).

For more recipes that use pumpkin, check out these pumpkin recipes from the Fill Your Plate recipe database!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Looking for a natural sweetener source that is full of nutritional benefits? Dates are a super sweet, nutrient-packed way to naturally add sweetness to your foods, and they are a great source of fiber, magnesium, and potassium! Better yet, dates grow really well in the dry Arizona desert and are in season during the months of October and November, so it’s easy to get locally sourced dates! Not only are they good in desserts, but they are also delicious in savory recipes or even just plain!

Here are some recipes that feature dates. Enjoy!

Date and Honey Nut Cake

Date and Cranberry Nut Bars

Banana, Almond Butter, and Date Smoothie

Bacon Wrapped Dates

Coconut and Date Energy Bites

Roasted Brussels Sprouts with Dates and Walnuts

Roast Chicken with Sweet Potatoes and Dates

For an even longer list of recipes that use dates, check out the recipe database on the Fill Your Plate website! Also, if you’re interested in buying locally grown dates, check out Bard Date Company or Natural Delights Dates!

By Julie Murphree, Arizona Farm Bureau Outreach Director

My favorite time to have dessert is when I go out with my close friends during a birthday dinner. Of course, we have to have dessert to celebrate another special birthday. Certainly, we’re being mindful of how special the occasion is to each of us around the table.

But what about those times you grab a handful of M&Ms from someone’s bowl on their desk? Or, in the grocery store, you pass by the bakery section and quickly grab your favorite pie, cherry in my case. Perhaps those are impulse grabs or buys.

But what about that dinner at home where you did make a dessert as a follow-up to the meal?

Registered dietitians suggest practicing mindfulness when it comes to eating dessert by waiting 20 minutes after a meal and then assessing satiety (fullness) levels.

Nutritionists suggest a few “mindful eating” strategies.

• Chew your food slowly.
• Chew your food thoroughly.
• Check in with your body to see what information it is giving you. If the body says, “I want dessert,” you’re okay. Well, I wish that was always the answer.
• Wait 20 minutes to see if you’re still hungry before biting into that homemade pie.

In my own life, I try to have what I call a “cheat day” where I can indulge in dessert. Cherry pie here I come.

Arizona Farm Bureau’s Fill Your Plate has a recipe “dessert” section for those cheat days when a special occasion calls for a homemade dessert.

By Sarah Hunt, AZFB Communications Intern

This August I will be graduating, like many other college and high school students will be doing this year! No matter if grad season for you is in May, August, or December, you will definitely need some good food to serve at your graduation party! It is a big accomplishment to graduate and you deserve to celebrate! Try some of these Fill Your Plate recipes* out on your big day!

Appetizers

Bacon Cheeseburger Sliders

Mini Personalized Charcuterie Boards

Crepe Bar

Waffle Bar

Mini Pizzas

Bruschetta

Caprese Salad Kabobs

Cheeseball served with crackers

Artichoke dip served with pita bread (NOT pita chips. Trust me, pita bread is WAY better!)

Veggie Tray and Dip

Fruit Cups

Chick-fil-A nuggets and sauces

Hummus served with pita bread (I like to buy mine from the Bistro in Queen Creek, AZ)

Drinks

Alcoholic

• Medjool Date Rosé Sparkler
• Old Fashioned Cocktail with Medjool Date Syrup

Non-alcoholic

• Citrus Punch
• Limeade
• Orange Papaya Juice
• Strawberry Cooler
• Watermelon Margarita Mocktails

Try serving sparkling apple cider, sparkling red or white grape juice, or the sparkling raspberry apple cider made by Martinelli’s. You can also mix sparkling apple cider with orange juice to make mocktail mimosas.

Desserts

Bomb Flourless Chickpea Blondies

Individual Raspberry Cobblers

Pecan Pie Bars

Butterscotch Chocolate Chunk Cookies

Chocolate Donuts with Strawberry Glaze

Quick & Easy (and Yummy) Apple Tart

S’mores Cookies

Salted Cashew Dark Chocolate Chunk Blondies

Chocolate Strawberry Nutella Cake

Itty Bitty Nutella Cakes (I recommend making fresh whipped cream instead of using Cool Whip)

Italian Cream Cupcakes

*Graciously contributed by our collaborators: Natural Delights Medjool Dates, Southwest Family Citrus and Spenar Family, and more listed in the individual recipes.

Find more delicious recipes on Fill Your Plate’s blog!