Bananas – Versatile, Economical, and Nutritious!

Posted on February 2, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

An apple a day keeps the doctor away! But what about bananas? Bananas are an incredibly nutritious fruit that can offer lots of health benefits. Not to mention, bananas are also one of the most economical, versatile fruits, and as a result, are the number one most consumed fruit in the United States!

Nutritionally, bananas have a lot to offer. According to registered dietician Elyse Homan, one medium banana has 105 calories, 15 grams of natural sugars, and 3 grams of fiber. Additionally, bananas are an amazing source of vitamins C and B6, potassium, magnesium, and resistant starches.

Registered dieticians Supriya Lal and Allison Thibault list some of the health benefits that come from regularly eating bananas. These include:

  • Increased energy – From potassium.
  • Better digestion – From the fiber and the resistant starches which act as prebiotics.
  • Weight loss support – Resistant starches balance blood sugar and promote fullness, vitamin B6 improves metabolism.
  • Immunity support – Vitamin C.
  • Blood Sugar Regulation –An important component when dieting.

So, move over apples — well at least add bananas to the mix. Eating more bananas in your diet can also help to keep you healthy as well! Dieticians suggest that you consume no more than 1-2 bananas per day. This allows you to enjoy all of their benefits without overdoing it. They also suggest that you pair them with a protein source to help create a balanced snack.

Pick up some bananas the next time that you’re out grocery shopping! They sure do provide a lot of nutritional bang for your buck!

For more health-related articles, or for some yummy recipes that feature bananas, check out the Fill Your Plate website!

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Little Microgreens Offer Big Nutrition

Posted on January 31, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communication Intern

You’ve probably heard the phrase “The bigger, the better.” And while it may be true in many cases, it definitely isn’t’ when it comes to vegetables! Microgreens are the teeny tiny versions of many herbs and vegetables, and they actually contain more nutrients than their full-grown counterparts. Read on to learn a little more about these little plants and the “big” nutrition that they offer!

Micro-greens on flood and drain hydroponic tables in one of the UA/Campus Agriculture Center greenhouses. (Photo by Dr. Chieri Kubota)

So what exactly are microgreens? Microgreens are the seedlings of different herbs and vegetables that are harvested 1-3 weeks after planting. They are not to be confused with sprouts, however. Sprouts are newly grown seeds that are harvested before they develop the first true leaves of the plant. Microgreens on the other hand are picked later than sprouts so they have the first leaves of the plant.

According to registered dietician Kayla Kopp, microgreens offer lots of flavor and much more concentrated nutrients than full-grown plants. Depending on the variety of the plant, microgreens can have anywhere from 4-40 times more nutrients than that of mature leaves. This is because microgreens have just recently undergone photosynthesis, the process by which plants absorb nutrients from the sunlight. Combine this with the nutrients that it absorbed from the water and soil, and you have a small, but mighty little plant.

These nutritious little microgreens can be used in many ways. Depending on the variety you get, the flavor might be a little spicy, sweet, or earthy. You can toss them into a salad, blend them into juices or smoothies, add them to sandwiches, or use them as garnishes on pizza, pasta, soups, or bruschetta!

One of the best places to find locally grown microgreens is at a local farmer’s market! Check out the Fill Your Plate website for some helpful information on locating a farmer’s market near you!

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Amp Up Your Snacks with Protein!

Posted on January 29, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Have you ever eaten a snack and shortly after you’d finished it, you began to feel hungry again? This is a little counterproductive, as snacks are supposed to be what keeps us satiated until the next meal. Often the cause of your snack not keeping you full is that you didn’t get enough protein in it.

healthy snacks

(photo credit: BigStockPhoto.com)

According to registered dietician Jessica Ball, protein is essential for many different bodily functions including muscle growth and development, and good digestion, and it also keeps you feeling full and satisfied for longer periods. The Recommended Dietary Allowance for protein is about 0.8 grams of protein per pound of body weight, so protein needs each day differ from person to person. But it’s always a good idea to include protein in all the foods that we eat, snacks included.

Need some inspiration for ingredients that can be used to make yummy snacks that are high in protein? Take a look at the following list!

  • Yogurt
  • Cottage cheese
  • Beef Jerky
  • Eggs
  • Nuts
  • Cheese
  • Peanut butter
  • Seeds
  • Hummus
  • Canned fish

Arizona agriculture produces lots of foods that are on that list, especially animal protein products! Here in Arizona, farmers and ranchers produce lots of meats, eggs, and dairy products, all of which are amazing sources of protein and are great for making all sorts of high-protein snacks! Take a look for Arizona-grown protein products next time you’re out grocery shopping!

For some delicious snack recipes that are high in protein, more blog articles about healthy snacking, or more information on Arizona-grown products, check out the Fill Your Plate website!

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Spearmint Tea Offers Many Health Benefits

Posted on January 26, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

 

Sweet tea, peach tea, Earl Grey tea, cinnamon spice tea, rooibos tea, white tea…there are SO many different teas to choose from. Regardless of what your cup of tea is, all tea is a delicious, healthy, and hydrating drink. Spearmint tea in particular offers a good deal of health benefits.

According to registered dietician Natalie Romito, spearmint (Mentha spicata) has lots of unique health benefits in its leaves. When steeped, spearmint makes a delicious, crisp, and refreshing tea that is great both hot and iced. It has no caffeine and naturally has no sugar.  Spearmint tea also contains antioxidants, which protect cells from free radical damage. Additionally, it is an excellent source of flavonoids which have antioxidant properties, and rosmarinic acid, a compound with powerful antioxidant and anti-inflammatory benefits.

 

Romito notes that 3 known health benefits come from regular consumption of spearmint tea, which include:

  • Improves hormonal imbalances that come from PCOS
  • Helps with excessive hair growth
  • Improves joint stiffness and joint pain

 

Many other possible health benefits come from spearmint tea and they include:

  • Help to fight bacterial infections
  • Improve nausea and upset stomach
  • Improve memory
  • Lower blood pressure
  • Lower blood sugar

So, steep yourself a nice cup of spearmint tea and enjoy some of the health benefits that it has to offer! While you sip it, take some time to read more health and nutrition articles from Fill Your Plate!

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Eggs Are a Very Economical Protein Source

Posted on January 24, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

 

Prices have been going up everywhere for some time due to inflation, and one place where you might have noticed it happening the most is at the grocery store. This has many consumers making changes to their buying habits to help stretch their dollar as far as it can go when buying groceries.

Breakfast

(photo credit: BigStockPhoto.com)

One change that might be tempting is to back off on the quality and quantity of protein sources that you purchase. But there is one protein source that is actually very economical despite price increases and is incredibly nutritious as well!

According to registered dietician Kathy Kolasa, eggs pack a big nutritional punch in one little shell. Like all animal proteins, eggs provide all 9 essential amino acids. These essential amino acids are the ones that our bodies don’t produce on their own and must be gotten through our diets. In addition to their amino acid content, eggs are also a good source of vitamin A, which is good for eye health and also acts as an antioxidant. They are also a good source of vitamin D, which supports bone health and immune system function.

With the higher egg prices that we saw at the beginning of last year, each egg was about $0.35. An average egg has 6 grams of protein, so you were essentially paying about $0.06 per gram of protein when buying eggs. Compare that to canned tuna, which comes to about $0.07 per gram of protein, or pre-sliced turkey for sandwiches which is around $0.10 per gram of protein. Other cuts of meat such as steaks or chops also tend to be pricier.

So, with that being said, simple, little eggs are a pretty smart move when you’re looking to buy a high-quality protein source while still being budget-friendly. Another plus to eggs is that they are incredibly versatile and can be cooked or used in so many different ways. The Fill Your Plate website has lots more recipes and blog articles about eggs! Check them out!

P.S. Did you know that we produce lots of amazing eggs and egg products right here in Arizona? Make sure to look for them when you’re out shopping!

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