Friday, July 31, 2015

Corn -- a favorite summer veggie

Tune in to The Tennessee Farm Table tomorrow at 9 a.m. on WDVX to hear me talk about all things corn. (What food is more synonymous with summer than freshly picked corn on the cob?!) You'll learn what to look for at the market, why picking quality GMO-free corn is important and more. If you can't listen in real time, find the broadcast on the On Demand section os WDVX's site and listen whenever you like. 

In the broadcast I include a couple of tasty recipes that show off corn’s versatility -- I've listed them below. Enjoy! 

Here’s what you’ll need:

-One 15 oz. can black beans, rinsed
-2 cups of cooked corn, cut off the cob (if not in season, substitute one 15 oz. can, drained) 
-1 medium tomato, diced (if not in season substitute one 15 oz. can, drained)
-1 red bell pepper, diced
-1 green bell pepper, diced
-1/2 c. finely diced onion (red is best, but yellow or white is good too)
-Juice of 2 limes (approx. 1/2 c. lime juice - fresh is best, but you can use bottled if good quality)
-1/3 c. extra virgin olive oil
-1 t. salt
-1/2 t. cumin
Pinch of cayenne
*optional - 1 fresh, green serano or jalapeno pepper, thinly sliced, seeds and all

Combine all veggies in large bowl. 

Mix all other ingredients in small bowl then add to veggie mix. 

Set aside for at least one hour to allow flavors to blend. (Overnight is best.)

Grilled Corn

-Shuck corn and remove silk.
-Coat lightly with olive oil or grapeseed oil and sprinkle liberally with kosher salt.
-Place directly over heat on medium-hot grill.
-Rotate when dark spots appear and kernels deepen in color- usually about 2 to 3 minutes. 
-Turn occasionally for the next 8-10, until fully cooked. The ear will be speckled with char spots.

Saturday, July 4, 2015



(credit: Jackie Garvin)

They're popping up all over the place now and so prices are kind to your wallet, plus they are so, so good for you. Did you know that blackberries are an excellent source of vitamin-C, which is a powerful antioxidant? Blackberries are low in calories, carbohydrates and have no fat, which makes them popular in low carb and low calorie diets. They also have good amounts of vitamin A, vitamin E, and vitamin K. Minerals like potassium, manganese, copper, and magnesium are in blackberries too. That's a lot of good stuff. 

Cobblers are a delicious Southern tradition, no doubt, but consider a healthier dessert like a Blackberry Crisp instead.  You may have heard this recipe this morning on The Tennessee Farm Table in WDVX...  You can listen any time on demand by accessing the show in the audio archives. (The Tennessee Farm Table airs every Saturday at 9 a.m. If you live in East Tennessee be sure to give it a listen... Host Amy Campbell features lots of great info on the people who grow, prepare, and preserve our regional foods.)  

Here’s what you’ll need:
About 5-6 cups of fresh blackberries, washed
Juice of 1/2 lemon
2 tablespoons honey
2 teaspoons cornstarch or arrowroot powder (use arrowroot powder if you have concerns about GMOs and can't locate GMO-free cornstarch)
2/3 cup brown sugar (you can use less depending on your desired sweetness)
about ¼ cup of cold butter, diced
¾  cup rolled oats
½   cup white whole wheat flour
1/2 cup chopped nuts, we like pecans
1 teaspoon cinnamon
(Use organic ingredients when possible)

Toss blackberries with lemon juice, honey and cornstarch/arrowroot powder and spread in a greased 8-or-9-inch pan.

Combine brown sugar, butter, rolled oats, flour, pecans, cinnamon, and a dash of salt in a food processor; pulse a few times.

Crumble over fruit and bake at 375 for 40 to 45 minutes.

This will keep in the fridge for a few days and also freezes really well.


Do you have a favorite healthy blackberry recipe?  I'd love to hear about it.  Please feel free to post in the comments!