The eye-popping colors and tasty crunch of carrots, radishes, parsnips and greens dressed with a deep purple beet vinaigrette signaled a sumptuous start to a six-course dinner celebrating Charleston chef Sean Brock’s Heritage cookbook. Guests gathered in the wine cellar of Blackberry Farm in Walland, Tennessee, to sip bourbon and sample dishes — from shrimp and grits with preserved tomatoes to braised pork cheeks with peanuts and chow chow — all inspired by Brock’s culinary expertise in elevating Southern cooking.
As a registered dietitian, I love that farm-to-table flavors are both delicious and nutritious when sensible sized servings of meat, fish and fowl are surrounded by wholesome grains and seasonal vegetables. (Oh, and in this case capped off with a slice of buttermilk pie, preserved lemon and a tiny corn meringue.) Meals such as the one enjoyed at Blackberry Farm are certainly a feast for the senses but it’s important to note that many of the ingredients are on the list of foods we’re supposed to be eating more of for good health.
Farm fresh foods treat our taste buds and fill in nutrient gaps. The U.S. Department of Agriculture (USDA) reports that the seven most neglected nutrients in U.S. diets are fiber, potassium, magnesium, calcium and vitamins A, C and E.
Health on the menu
Sure, you could pop a multivitamin pill to help cover nutrition shortfalls, but food sources of these key nutrients also provide hundreds of other healthy compounds needed for optimal health.
Fiber: needed for digestive health, healthy cholesterol levels and linked to cancer prevention and appetite satiety. Found in whole grains, beans, legumes, nuts and, of course, fruits and vegetables.
Potassium: needed to help regulate blood pressure and regulate body fluids. Found in citrus, melon, beans and potatoes.
Magnesium: needed for bone and muscle health, including heart health. Found in greens, peanuts and shrimp.
Calcium: needed for bone health and blood pressure regulation. Found in milk, buttermilk, yogurt and cheeses.
Vitamin A: needed for healthy skin, eyes and immune system. Found in brightly colored produce such as carrots, squash and sweet potatoes.
Vitamin C: needed for healthy immune system and helps build collagen needed for healthy skin. Found in citrus, bell peppers, strawberries and tomatoes.
Vitamin E: needed for healthy immune system, healthy skin, and works as antioxidant to lower risk of heart disease and cancer. Found in nuts, vegetable oils and avocado.
Sound the dinner bell for taste and health!
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