Thanks to Jimmy Lee Covin, a farmer in Sasser, GA and his crew, I have had an abundance of delicious collard greens to experiment with for the last few weeks. I met Mr. Covin on a recent farm tour with a local Girl Scout troop, The Green Girls (a group of young women focused on sustainability initiatives), several members of the Southwest Georgia Project and other local food advocates. The purpose of this visit was to let The Green Girls and Girl Scouts have a look around an actual farm, to see how food is grown in a sustainable manner, why it is important to purchase from local farmers when possible and to learn about the importance of consuming a healthy diet that includes a wide variety of fresh produce.

This farm visit came about through a collaboration with the Southwest Georgia Project, The Girl Scouts and The Green Girls due to the interest surrounding the future organic garden installation in the Downtown Albany Art Park and the farm to fork charity event for the Lily Pad. The Lily Pad provides comprehensive care to child abuse and sexual assault victims and their families. For the last two years they have hosted a farm to fork event that sources as much food from local farmers as possible for its’ annual dinner. This year, the Lily Pad hopes to get all of the lettuce and greens for the salads from plants that have been started by The Girl Scouts and Green Girls! More on this exciting project later….

Collards are a member of the brassica genus of plants that are a part of the mustard family. Other popular brassicas include cabbage, broccoli, brussel sprouts, kale and cauliflower. It is believed that collards originated from the Mediterranean region, however, the widely popular Southern style of cooking the greens came from African slaves. The traditional method of cooking collards involves cooking them down over several hours in water with salted pork or hog jowl until the water has been greatly reduced and the greens are extremely soft. They are typically served with corn bread to dip in to the pot likker, which is the vitamin & mineral rich juice left over in the pot after the collards (or any other green) have been cooked. My family, as I am sure many other Southern families do, pours vinegar that has been used to preserve a bumper crop of hot peppers over the greens after they have been dipped from the pot for an extra kick.

The nutritional value of both the collards and pot likker should be enough to send us all out in a frenzy to find a local farm that can provide us with a crop that could lower our health care expenses, boost our immune systems and prevent premature degeneration of the eyes, as well as cataracts. Collards are a good source of fiber which adds bulk to our stool and helps speed its passage through the digestive system. Dark, leafy greens are a rich source of folate, a water soluble B vitamin. Folate is required by the body to make DNA and RNA which are the building blocks of cells. It is needed to make new red blood cells, prevent anemia and helps to prevent changes to DNA that can lead to cancer. Our hearts also benefit from the rich source of folate and potassium that collards provide us with. Lutein and zeaxanthin are two carotenoids and antioxidants that are abundant in collards and other dark, leafy greens. In several large scale studies, participants who consumed a diet high in these carotenoids had a significantly lower risk of developing age related macular degeneration, reduced their need for cataract surgery and in those who had already had cataracts and undergone surgery, there was a lower rate of cataract recurrence. Vitamin K and Vitamin A are both fat soluble vitamins found in dark, leafy greens. Vitamin K causes our blood to clot. Vitamin A helps to maintain our immune system by making white blood cells to fight off infections and helps to keep our skin and mucous membranes strong to prevent viruses and bacteria from entering the body. Another important vitamin and antioxidant found in dark, leafy vegetables is Vitamin C. Vitamin C helps to heal wounds, form scar tissue and prevents some of the damage caused by free radicals. Free radicals form in the body when we are exposed to various things in the environment such as cigarette smoke, radiation and oxygen. A build up of  free radicals causes damage to our bodies. If too much damage occurs over time, it may become irreversible and lead to chronic diseases such as cancer and heart disease.

Covin Produce sells to surrounding school systems, at farmers markets and to area retailers. If you are interested in learning more about Covin Produce and how you can purchase food from them, they can be reached by email at covinproduce@hotmail.com or by phone at 229-310-3749.

** A disclaimer about my recipes: I rarely measure anything but rather use my senses of sight, taste and smell to guide the amount of ingredients that I use. Cooking to me is like a science experiment, sometimes I come up with a dish that is a mind blowing discovery. Other times, it is considered, at best edible and I figure out what to do differently next time. I encourage you to be creative in your cooking and not feel bound by a set list of measured ingredients. If a dish calls for collards and you have kale or swiss chard, use them instead! When a recipe mandates using pignoli nuts and you live in one of the largest pecan producing states in the US, use pecans!

Peach State Pesto

Peach State Pesto

Raw, uncooked collard green leaves with stems removed
Olive Oil
Pecans
Garlic
Salt

Amount of ingredients used should be specific to individual taste and preference.

In a food processor, insert a few leaves of collards through the shoot while the blade is turning. If you put too many leaves in at one time the processor may have a harder time shredding them up. Add olive oil in a steady stream while food processor is still on until it reaches desired consistency. Add pecans and when they have been finely chopped up add garlic. At this point you may need to add a bit more olive oil to even out the consistency. Add salt to taste. Try it and add more of any of the above ingredients if needed. Use as a base for pizza, spread for sandwiches, on pasta and anywhere else that sounds good!

Collard Green and Chickpea Curry

Collard Green and Chickpea Curry

2T butter
1t cumin seeds
1 small/medium onion, chopped
5 cloves garlic, diced
2t fresh ginger, diced (if you only have powdered, skip this and see instructions for adding below)
3 cups fresh collards, chopped
1 1/2t corriander
1 1/2t curry powder
1t ginger powder (if you used fresh ginger above, skip this step)
1/2t cayenne pepper (use more if you like it spicy or omit if you don’t want added heat)
1 1/2 cup veggie or chicken stock
3 cups garbanzo beans, cooked from dry beans (my preference) or canned
2 cups diced tomatoes, fresh if in season or canned

In a dutch oven (or 2qt saucepan) melt butter. Add cumin seeds, onion, garlic, ginger and cook over medium heat until the onions become translucent and the mixture is fragrant. Add collards and dry spices, cook for 3-4 minutes. Add stock and bring to a boil. Add beans and tomatoes and after mixture has returned to a boil, turn down the heat and allow it all to simmer on low heat for 25 minutes or until the liquid has been reduced and starts to thicken.

Collard Green Breakfast Bake

Collard Green Breakfast Bake

2T olive or organic canola oil
4 cloves garlic
2 cups collards greens, chopped
1/4 cup water
4 cups cooked, stone ground grits (adding cheese and other spices such as onion, garlic, and chilli powder are optional here)
3- 4 eggs (the amount used will depend the pan size and the size of your eggs)

Preheat oven to 350° F. In a cast iron skillet, heat oil and saute’ garlic for approximately 3 minutes. Add collard greens and water, saute’ for another 3-4 minutes. Mix grits and contents of skillet together, either leave mixture in cast iron skillet (if big enough) or pour in to a baking dish. Crack eggs one at a time in to a bowl. Make indention’s in the grit mixture with the back of a big spoon and pour egg in to the indention. Continue doing this until you have used all eggs. Bake for approximately 20 minutes or until eggs appear done and are no longer translucent and runny. I serve with a variety of hot sauces.

The annual “Holiday Wine Festival” is being held on Saturday, December 4th at Still Pond Vineyard & Winery from 10am-5pm. My friends and I load up every time one of these festivals rolls around. The vineyard is beautiful and far removed from the beaten path. Over the years, the Cowart family has slowly added on to this property to make it the warm and inviting atmosphere it is today. The festivals always have area musicians playing on the band stand and hay bails now sit under a covered shelter to provide relief from the elements. When we first started going out to Still Pond the accommodations were much more primitive but nonetheless inviting. The vineyard now produces 11 different wines that you may sample and purchase by the bottle or glass. Personally, my favorite wine is the “Westin”. It is a drier, red wine with a hint of sweetness. This wine was named for Stephanie and Charlie’s son, Westin, who is the newest addition to the Cowart family that own and manage the vineyard.

The legend of Still Pond dates back to more than 130 years ago. Confederate soldiers stumbled upon a still turning out peach brandy by the banks of a small and isolated pond. Can you imagine the relief they must have found in a nice glass of homemade spirits? If you have ever experienced the south Georgia heat I am sure you are thinking “hell yes” right now.

Present day Still Pond Vineyards grape of choice is the muscadine. Muscadines are also known as Swamp Grapes or Scuppernogs and are indigenous to the Southeastern US. Their color ranges from a black, deep purple to a golden bronze and they have a very thick skin. It is common to find jellies, jams and juices made from muscadines. Drought tolerance, along with their natural resistance to many devastating diseases and pests such as Pierce’s disease and phylloxera make this fruit an excellent crop to cultivate.

Do you feel a nutrition lesson coming on? Read more

With yet another report highlighting the inadequacy of the FDA to ensure the safety or our imported foods, Americans may need to start looking at their seafood and asking themselves “Was my fish a druggie?”. As a dietitian, I talk with others about the health benefits of lean protein and Omega-3 fatty acids such as that found in seafood. However, many of our food producers have unscrupulous practices that maximize their profit margins at the expense of our health. It is no wonder that consumers stay confused about what they should and should not be consuming. Unapproved antibiotics, fungicides and sewage water continue to be used by some foreign countries on aquaculture farms. In April 2005, country of origin and method of production (farm raised vs wild caught) labeling became mandatory for the sell of seafood in grocery stores. But what about when you dine out? Unless the menu tells the consumer this information there is no way to know where your seafood originated from or how it was produced.

According to the National Marine Fisheries Service and the National Oceanic and Atmospheric Administration (NOAA), 80 percent of US seafood is imported from 160 different countries. Unfortunately, less than 2 percent of the seafood that enters our country is inspected by the Federal Drug Administration (FDA). An investigative report by TODAY showed footage of a fish pond in Vietnam being pumped with dirty sewage water. The fish are kept alive with antibiotics and other toxic, banned chemicals. Since the FDA tests so little of imported seafood for banned chemicals and antibiotics residues, the food slips through undetected. In a report to congressional requesters on the FDA’s imported seafood safety program, concerns over “chemical hazards” that can lead to seafood-related illnesses were raised. The chemicals of concern that were named are methylmecurcy, chloramphenicol and nitrofurans. Methylmercury is a neurotoxin, long term exposure to it may result in permanent damage the brain, kidneys, and developing fetus. Effects on brain functioning may result in irritability, shyness, tremors, changes in vision or hearing, and memory problems. Chloramphenicol and nitrofurans are broad spectrum antibiotics that the US has a “zero tolerance” policy concerning their use in animals used for or who produce food for human consumption. Exposure to these antibiotics, their residues and metabolites is concerning due to their links with cancer, aplastic anemia, and antibiotic resistance. Read more

On Saturday, November 20th, Yoga On Pine located in downtown Albany, GA will be hosting a “Give Thanks Yoga Practice.” From 9-11:30 AM, yoga teachers from around town will be stopping by to lead classes for 30 minute sessions of glorious stretching and strengthening. The “class” is open to any and everyone regardless of skill level. And while we are talking about skill level, I would like to dispel a myth for everyone– you DO NOT need to be able to touch your toes or look like a pretzel to do YOGA. You may stop by at any time between 9AM and 11:30AM, stay as little or as long as you want.

As we approach the holiday season, Yoga On Pine would like you to remember those who may not be looking forward to this season due to financial hardship. The “Give Thanks Yoga Practice” is being held to raise money and food for those in our community who are in need of nourishment but have little ability to purchase it. Please bring a food donation for the ‘Healthier Food Drive’ to benefit our local food bank. A cash donation to Meals On Wheels will also be happily accepted.

If you don’t already know this, I have a confession to make. I am a registered dietitian. My RD status means that my mind is always wondering “How can I make this healthier for my… body…patients…friends…family….planet…and so on. When my friends at Yoga On Pine told me about the food drive my mind went in to RD overdrive. What resulted is some suggestions for all of us who want to provide more than just food to the hungry….we want to provide nourishment.

A Healthier Food Drive

What is a healthier food drive?

A healthier food drive focuses on items that are shelf-stable (canned/preserved) and lower in sugar, sodium and fat. Preference should also be given to whole grain products when possible.

Why is it important to donate healthier foods? Food is food, right?

Items donated to food banks are given to organizations that feed those in need such as homeless shelters, soup kitchens, battered women’s shelters and senior feeding programs. The people that these organizations serve are often limited in their resources and food insecure. Food insecure, lower income people tend to have higher rates of obesity, Type 2 diabetes, heart disease, cancer and other chronic conditions related to poor nutrition. Lower cost foods are typically higher in fat, sugar and sodium. Healthier foods and beverages often cost more and are the types of foods that food banks receive the least of. To help these organizations that serve food to these hungry, food insecure individuals we must donate foods that can contribute to a healthier diet.

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Some Suggested Healthier Food Donation Items Read more

What do you regularly spend at least $10 a week on? The things that come to my mind are food, gas, adult beverages & my dogs. If I wanted to be really technical I could also list utilities and internet access. What if we all spent at least $10 of our food bill on local GA products? How would this impact our economy? Some researchers at the University of GA examined these questions, as well as others and have released their findings. In short, if every household in Georgia devoted $10 per week of their total food dollars to purchasing Georgia grown products–from any source, not just directly from producers–it could provide over $1.9 billion food dollars reinvested back into the state.

The Local Food Impact: What if Georgians Ate Georgia Produce?, a study released by the University of Georgia,  examined how much produce GA consumers purchase annually and what percentage of this produce is purchased from GA producers. They further researched what the economic impact would be if GA consumers purchased this food from GA farmers. Read more

Tuesday is a special day for me. It is the day that I have local, organically grown vegetables from a farm in Moultrie, GA delivered to me. Every Tuesday Michael Morton, who has been dubbed “the gentleman farmer” by one of the CSA members, loads up his Honda CRV and comes to Albany to bring us farm fresh vegetables, whole grain bread baked that morning, eggs and any other goodies he and his family have harvested or created that week. All of the members gather at our pick-up spot as Michael tells us about the food he has brought us for the week. Usually his wife, Jeanine or daughter, Adeline accompany Michael to bring us our food share.

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‘Every Purchase Matters’ is the theme for Fair Trade Month 2010.  According to Fair Trade USA, Fair Trade Certification empowers farmers and farm workers to lift themselves out of poverty by investing in their farms and communities, protecting the environment, and developing the business skills necessary to compete in the global marketplace. Fair trade principles include:

* Fair price
* Fair labor conditions
* Direct trade
* Democratic and transparent organizations
* Community development

* Environmental sustainability

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