A Collection of Fill Your Plate’s Articles on Back to School

By Heide Kennedy, Arizona Farm Bureau Communications Intern

 

Back-to-school season is just around the corner! This means that lots of shopping for books, supplies, uniforms, and lunches is about to take place! We’ve written quite a bit about tips for the back-to-school process, and below you’ll find a consolidated list of them all!

back to school budget

 (photo credit: BigStockPhoto.com)

Back to School Tips

How to Keep Your Cool in the Back to School Madness

Back to School with Ease

Healthy Back to School Lunches

Top 5 Healthy Snacks for Back to School

Back to School on a Budget

Convenient and Healthy Snacks for When School is Back in Swing

Healthy Back to School Snack Options on a Healthy Budget

How to Handle Gluten Sensitivities at School

“Its Lunch Time!”: Tips for Building a Better School Lunch

Three Simple Details that Create School Lunches Kids will Love

What Makes a Great School Lunch?

 

Hopefully, these articles are helpful for making the back-to-school process a little easier and smoother!

For more great articles or yummy recipes, check out the Fill Your Plate blog!

 

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The Scoop on Matcha!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

If you frequent your local coffee shop, you’ve probably seen or ordered those creamy, light green drinks called matcha. Because of its touted health benefits and delightfully fresh flavor (my mom says it’s gross and tastes like grass but I beg to differ), it’s really gaining some popularity, and rightfully so. Read on for a little more insight into how matcha offers quite a bit of nutrition, and how you can make it at home.

According to registered dietician-nutritionist Mia Syn, matcha is full of a particularly powerful antioxidant called catechinn epigallocatechin, which is known for helping to protect cells from being damaged by free radicals in the body. Besides just reducing inflammation, this also helps to slow aging and reduce the risk of other chronic diseases and cancer. Additionally, matcha is also known for lowering bad cholesterol, elevating good cholesterol, improving insulin sensitivity, regulating blood sugar, and flushing out toxins and heavy metals from the body.

Matcha also offers a nice, not too high but also not too low amount of caffeine. One cup of matcha has about 20-37 milligrams of caffeine, which puts it right above the caffeine content of regular green tea, but still lower than that of a cup of coffee. It’s perfect for when you want that little pick-me-up, without the crash that comes after consuming large amounts of caffeine at once.

So, how do you prepare your own matcha at home? One, you have the matcha powder, it’s pretty simple after that. Just measure out 1.5-2.5 teaspoons of matcha powder depending on how strong you’d like it. Then, whisk it vigorously into 4 ounces of warm water until it’s frothy. After that, the choice is yours. Drink it as is or add some more hot water or milk!

Give matcha a try sometime and shake up your normal coffee and tea routine! For more articles about coffee, tea, and the like, check out the Fill Your Plate blog!

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Tips for Preparing Dinner Despite a Busy Schedule

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Now that school is back in full swing, and so are music lessons, sports practice, and the like, finding the time to prepare and make homemade dinners can feel impossible. Sometimes it just seems easier to pull a frozen pizza out of the freezer, or swing through a fast-food place, or get takeout. But we all know that nothing beats a healthy, homemade dinner. With a few little tips and tricks, making dinner at home can actually be pretty easy, even on those hectic, busy days!

Keep Your Pantry Stocked

One of the best ways to get started with cooking homemade meals is to actually have ingredients in your fridge and pantry to use! Keeping your fridge, pantry, and freezer full of essentials such as rice, quinoa, oats, beans, meats, veggies, and fruits!

 

Buy in Bulk, Cook in Bulk

This tip I learned from watching my mom cook for my three brothers and I for many years. About once or twice a month, she would hit up a Costco or Sam’s Club and buy long-lasting ingredients in bulk, some of which she would cook immediately, and some of which she would store. Another thing that she would do is cook basic foods such as potatoes, ground meat, or rice in bulk and then use them for multiple dinners throughout the week.

 

Store the Leftovers

After everyone has eaten, and you get up to do the dishes and clean up the kitchen, don’t just toss the remains of your meal. Keep the extras in the fridge or freezer! You can use these leftovers in so many different ways, from eating them for the next day’s lunch, or using them creatively in a different meal later in the week.

 

Multitask

If it feels like you’re short on time, multitasking while cooking is your best option for still getting dinner on the table! Start cooking the foods that take the longest first, and while those are cooking, begin preparing some of the other foods. For example, you could start browning the ground beef and cooking the noodles for spaghetti, and while those are on the stove, start washing and chopping the lettuce and other veggies for the salad.

 

Save Recipes and Keep Track of Favorites

A common problem to run into when making dinner is what to even make for dinner! When you’re in a hurry, it’s definitely not the time for searching for and trying out a new recipe. So, save recipes that you have prepared in the past and know what your family likes. That way, choosing what’s for dinner is much quicker and will be readily accepted by the rest of your family.

Hopefully, some of these tips help you to still prepare a healthy, delicious homemade dinner for your family despite your busy schedules! For some delicious recipes, check out the Fill Your Plate recipes page and other blog articles!

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Buckwheat – A Nutritious Gluten Free Food!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

For a long time now, both my mom and I have been gluten intolerant, meaning we can’t have anything that has been made with wheat or any other gluten-containing grain. At first, this sort of posed a challenge. We had to learn what substitutes we could use for wheat flour in recipes, as well as how to cook with those different substitutes. One thing that has been interesting though is learning about all of the other kinds of gluten-free grains that exist but that are not as well known. One such grain is buckwheat. Buckwheat is 100% gluten-free and is surprisingly not actually a grain or wheat at all.

grains

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So, if it’s not grain or wheat, then what is buckwheat? According to registered dietician Gillean Barkyoumb, buckwheat is actually what is known as a pseudocereal, which is basically a plant that forms a starchy seed that can be used similarly to a cereal or rice. Buckwheat can be used to make so many different things such as flour, noodles, tea, honey, and granola.

Nutritionally, buckwheat has a lot to offer. While it is mostly a carbohydrate, it also has more protein than regular wheat or rice. Additionally, it is also a complete protein, meaning that it has all 9 of the essential amino acids that our bodies need. Buckwheat also has a lot of fiber, making it a great prebiotic. It also is very rich in antioxidants and other nutrients such as manganese, magnesium, iron, copper, and phosphorous.

Whether you need gluten-free food grain options or not, buckwheat is definitely one worth trying, as it is loaded with good nutrition and tops other more common grains. Consider giving some of these recipes that feature buckwheat a try!

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

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Make Sure Your Get Enough Zinc!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Boosting our immune systems and keeping ourselves healthy has been a topic of much popularity recently, and rightfully so. It’s never fun to be sick, and it’s always a good thing to do what we can to keep our bodies healthy. One such way that we can do that is by making sure that we are getting enough zinc every day. Sliced Medium Rare Grilled Beef Steak Ribeye With Corn And Cherr

According to registered dietician Helen West, zinc plays a very large role in the health of our bodies. Specifically, it is required for the function of over 300 enzymes along with being involved in many other important bodily processes. Zinc helps to metabolize nutrients, maintain your immune system, and it also grows and repairs tissues.

Our bodies don’t store zinc, so that means that it’s up to us to make sure that we are getting enough zinc through our foods each day. It is recommended that men get about 11 milligrams per day and that women get around 8 milligrams per day. Taking zinc supplements is always an option, but the foods that we eat are typically enough to meet our needs.

With that being said though, not all foods are created equal, and some are richer in zinc than others. The following are some of the foods that contain the most zinc.

  • Meats – Red meats in particular have more zinc than others.
  • Shellfish – Oysters are the one food that has the most zinc out of them all.
  • Legumes
  • Seeds
  • Nuts
  • Dairy products
  • Eggs
  • Whole grains
  • Dark chocolate

Arizona agriculture produces some of the best zinc-rich foods! Local farmers and ranchers here in our home state provide us with lots of meats, eggs, dairy products, legumes, whole grains, and more! For more information on where to find some locally produced foods, check out the Fill Your Plate website!

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