Southern bites done light

Over the years, Southern cuisine has developed a bad rap. This has less to do with the fish, meat, and vegetables produced from local farms... more to do with the way they were prepared before we had the knowledge or access to healthier options. The meals you'll find in this section celebrate the true Southern favorites – from black-eyed peas to collard greens – prepared with lighter methods enhancing the fresh flavors instead of overwhelming them. Check back weekly for easy, money-saving recipes. Whether you're cooking for family or friends, you'll find Southern bites taste even better when done light!

---

Slow Cooker Pork Chops
Recipe by Tamara Melton, MS, RD, LD

This simple main dish can be served over instant brown rice with refreshing peaches or watermelon slices on the side.

Try this recipe and tell us what you think on our Facebook page.

Ingredients:
6 boneless pork chops, trimmed
¼ cup brown sugar
¼ cup honey
1 teaspoon ground ginger
¼ cup low sodium soy sauce
¼ cup ketchup
2 cloves garlic, crushed
salt and pepper to taste

Prep time: 5 minutes
Cook time: 6 hours
Makes 4 servings

Preparation:
Place pork chops in the slow cooker. Combine remaining ingredients and pour over pork chops. Cook on Low setting for 6 hours, until internal temperature has reached 160 degrees Fahrenheit.

Healthful/Helpful

Set aside a few minutes each weekend to create a menu plan of dinners for the upcoming week.

You don’t have to visit the drive-thru to have dinner on the table in record time. Healthy, quick dinners begin with planning. Dedicate 15-20 minutes each weekend to plan your menu for the upcoming week. Choose simple, one-dish meals to eat during the hectic workweek. A slow-cooker is a great way to cook your protein or whole dishes while you’re at work. Another benefit of dinners at home: healthy, delicious leftovers for lunch the next day!

Money-saving tip: Look up your favorite grocery store's weekly sale ad online and use the sale items as inspiration for your week’s menu. Not only will you save money, you’ll be more likely to use in-season produce and avoid eating the same meals over and over again.

---

Green Smoothie
Recipe courtesy of Eating Well

The kale in this recipe will turn it green, but you won’t be able to taste it, we promise! You can also use spinach, if you have that on hand.

Try this simple, healthy recipe and let us know what you think on our Facebook page.

Ingredients:
2 ripe medium bananas
1 ripe pear or apple, peeled if desired, chopped
2 cups chopped kale leaves, tough stems removed
1/2 cup cold orange juice
1/2 cup cold water
12 ice cubes
1 tablespoon ground flaxseed

Prep time: 10 minutes
2 servings, about 1 ¾ cups each

Preparation:
Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.

Nutrition:
Per serving: 240 Calories; 3 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 55 g Carbohydrates; 5 g Protein; 8 g Fiber; 38 mg Sodium; 987 mg Potassium.

3 Carbohydrate Serving
Exchanges: 2 1/2 fruit, 1 vegetable

Healthful/Helpful

Add pureed vegetables to your favorite recipes and as a way to sneak in extra nutrition.

Adding in vegetable purees to your favorite meals will pack in the vitamins, minerals, fiber and other healthy nutrients. You and your family won’t even be able to tell the veggies are in there! Veggie purees work well in soups, casseroles, sauces (such as spaghetti sauce) or even your favorite smoothie recipes. Vegetables that hide well in recipes include beets, butternut squash, spinach, broccoli, kale, carrots, pumpkin, cauliflower and sweet potatoes.

---

Vegetable and Black Bean Chili

Packed with vegetables and fiber-rich black beans, this vegetarian chili makes for a satisfying meal on cold winter nights. Don't forget to offer an array of toppings, like reduced-fat sour cream, shredded Cheddar, chopped fresh cilantro, sliced green onions or jalapeños, and your favorite hot sauce.

Try this simple, healthy recipe and let us know what you think on our Facebook page.

Ingredients:
2 28-ounce cans diced tomatoes
¼ cup canola or olive oil
6 cloves garlic, minced
1 pkg crimini mushrooms, quartered*
2 zucchini, sliced in 1” quarter moons
2 yellow squash, cut in 1” quarter moons
1 large onion, diced 1” pieces
1 bag fresh spinach
1 bag carrot coins
2 ears yellow corn, shucked and cut off cob
1 green bell pepper, cut in 1” dice
1 red bell pepper, cut in 1” dice
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon oregano
1 bag black beans, soaked and cooked, or 2 large cans black beans, drained
salt and pepper

In a large dutch oven or pot with a lid, heat oil.

Add onions, peppers, and garlic to hot oil. Cook vegetables until they begin to soften, then add the remaining vegetables, tomatoes and spices. Bring the mixture to a simmer, then add black beans. Simmer for 30-40 minutes to develop flavors. Adjust seasoning to taste, adding cayenne or hot peppers if desired. Serves 8-12.

*If you prefer, use regular button mushrooms instead of crimini. And, you can use any combination of vegetables you like. Just remember that some vegetables take longer to soften than others, so plan accordingly.

Healthful/Helpful

Add some spice to your chili to fire up your metabolism.

According to a study in the British Journal of Nutrition, eating foods with capsaicin (the compound that gives chilies their burn) can rev up your metabolism. So leverage a range of hot peppers for your next batch of chili. Spicy foods can also keep you satisfied for longer.

Money-saving tip: When selecting your vegetables, seek out what's local and in-season. Produce can be expensive, but it will cost 50% to 75% less if it hasn't been shipped from another country.

Fun Fact: Chili has been the official "state food" of Texas since 1977.

Festivals and Events: Chili cook-offs are a popular social event in the United States every fall, and Georgia is no exception, with competitions and festivals held throughout the state. Some of the most notable include: the Georgia State Chili Cook-Off in Marietta, The Atlanta Chili Cook-Off, the Trout Unlimited Chili Cook-Off in Rome, and The Great Miller Lite Chili Cook-Off in Stone Mountain.

---

Healthy Waterless Greens
Recipe courtesy of Wonderland Gardens

Collard greens are one of the healthiest vegetables you can eat, but you don't have to cook them in bacon fat to make them taste good. Try this simple, healthy recipe and let us know what you think on our Facebook page. 

Ingredients:
1 bunch Collards, locally grown
1 medium to large Red Onions
3 large clove Garlic
2 Bell peppers
Cayenne Pepper (to taste)
Sea Salt
Grape Seed Oil

Wash greens in cold water and remove large stems. Cut greens in julienne fashion (¼ inch size stripes). Cut onions, garlic and peppers into small size and cook on medium heat for about 5 min. with top on. Put greens in and cover with lid. Cook for 15 to 20 min. then remove the top allowing the water condensed to run back into the pot. Stir ingredients and replace the top. Cook for 15 to 20 more minutes. The key to the greens not burning is using the water from the greens to provide the moisture for them to cook. Add sea salt and cayenne pepper to taste.

Healthful/Helpful

Enjoy leafy greens 4-5 times per week for optimal health.

Collards are of the same plant family as broccoli and brussels sprouts, which puts them among the healthiest vegetables you can eat. This nutritional powerhouse is loaded with disease-fighting beta-carotene and offers respectable amounts of vitamin C, calcium, fiber and protein. A steady diet of collard greens will lower your cholesterol and reduce your risk of heart disease and cancer.

Money-saving tip: At the grocery, seek out what's local and in season. Produce can be expensive, but it will cost 50% to 75% less if it hasn't been shipped from another hemisphere.

Fun Facts: Traditionally, collards are eaten on New Year's Day (along with black-eyed peas and cornbread) to ensure wealth in the coming year. In 2011, collard greens became the official leafy green of South Carolina.

Festivals and Events: The Atlanta Collard Greens Cultural Festival (September) celebrates the African-American community with cooking demonstrations, arts and crafts, live music, a farmers market, and activities for the whole family, all designed to promote healthy living and encourage everyone to "eat mo' greens."

---

Warm Salad of Turnip Greens and Black-Eyed Peas
Recipe by Cooking Light

Greens and peas are both good sources of folic acid. Greens lovers will enjoy the strong flavor and distinctive texture of mustard greens simply wilted in a skillet.

Ingredients:
2 tablespoons extra-virgin olive oil, divided
12 cups torn turnip greens, stems removed (about 12 ounces)
¼ teaspoon salt
¼ teaspoon black pepper
½ cup chopped green onions
2 teaspoons caraway seeds
3 garlic cloves, minced
1 jalapeño pepper, seeded and chopped
1 (16-ounce) can black-eyed peas, rinsed and drained
¼ cup balsamic vinegar

Preparation:
1. Heat 1 tablespoon of oil in a large nonstick skillet over medium heat. Add greens; cook 4 minutes or until wilted. Combine greens, salt, and black pepper in a large bowl, set aside.

2. Add 1 tablespoon of oil to the pan. Stir in onions, caraway seeds, garlic, and jalapeño; cook 1 minute. Add peas; cook 1 minute. Stir in vinegar, and bring to a boil.

3. Add pea mixture to greens mixture. Serve warm.

Makes 4 servings (serving size: 3/4 cup)

Healthful/Helpful

Eat one vegetarian dinner a week.

Vegetarians have long been seen as healthy eaters, since most of their food comes from very nutritious plant sources. Even if you are a "meat and potatoes" lover, you can still enjoy the health benefits of a vegetarian lifestyle. Make it a goal to eat one dinner per week that uses a non-meat protein source.

Money-saving tip: Eating dishes made with kidney beans, black-eyed peas, or other beans is much cheaper than cooking with meat.

Georgia State History Fact: The belief that greens and black-eyed peas bring good luck causes thousands of families all across Georgia to cook a dinner using these two foods every New Year's Eve.

---

Praline Pecans
Recipe by Johnnie Gabriel, Gabriel’s Desserts

For a sweet treat, try these Praline Pecans. They taste great as a topping for salads or desserts, or make a delicious gift.

Ingredients:
2 tablespoons butter or margarine
¼ cup firmly packed brown sugar
½ cup chopped pecans

Preparation:
1. In a small skillet melt the butter and brown sugar over medium heat.

2. Add the pecans, stirring until bubbly.

3. Remove from the heat and pour onto aluminum foil. When the pecans are cool, crumble into small pieces. Sprinkle the topping over desserts or salads.

Healthful/Helpful

Enjoy your sweets and desserts in moderation.

A healthy diet should include all of your favorite foods, including treats and desserts. If you love desserts (and who doesn’t?) remember to enjoy your treats in small amounts. If you are trying to reach a healthier weight, pay attention to the serving sizes on the nutrition facts label to be sure you’re eating a proper portion.

Georgia State Fact: Georgia is regarded as the top pecan producing state in the U.S., with over 144,000 acres planted to pecans.

---

Marinated Shrimp
Recipe by Johnnie Gabriel

Marinade 
1 ¼ cups virgin olive oil
¾ cup warmed white vinegar
1 ½ teaspoons salt
2 ½ teaspoons celery seed
2 ½ teaspoons capers and juice
Dash of hot sauce
¼ cup Worcestershire sauce
1 tablespoon yellow mustard

Shrimp
3 quarts (12 cups) water
6 to 10 peppercorns
⅛ teaspoon black pepper
Juice and rind of 1 lemon
15 to 20 whole cloves
15 to 20 whole allspice
6 garlic cloves, minced
3 small onions
2 celery stalks, chopped or broken into pieces
2 bay leaves
1 fresh sprig thyme or ¼ teaspoon dried thyme
3 to 5 fresh parsley sprigs
Small pinch of dried red pepper
1 tablespoon Worcestershire sauce
2 to 2 ½ pounds raw shrimp
4 medium onions, thinly sliced
1 box of bay leaves
Lemons, for garnish

Preparation

1. Prepare the marinade: In a medium bowl whisk together the olive oil, vinegar, salt, celery seed, capers and hot sauce, Worcestershire sauce, and yellow mustard until smooth.

2. Prepare the shrimp: In a large stockpot combine the 3 quarts water, peppercorns, black pepper, juice and rind of a lemon, the cloves, allspice, garlic cloves, 3 small onions, celery, 2 bay leaves, thyme, parsley, red pepper and Worcestershire sauce. Bring to a rolling boil. Add about ¾ pound of the shrimp and return to a rolling boil. When the shrimp float to the top and turn pink they are ready to remove. Remove with a slotted spoon and move to a colander in the sink to drain and cool. Repeat the process until all the shrimp are cooked. When they are cool enough, peel and devein the shrimp.

3. In a non-metallic pan layer the shrimp, 4 medium onions, and a box of bay leaves, pouring the marinade over each layer. Cover and refrigerate for 24 hours.

4. When ready to serve, arrange the shrimp in a large serving bowl, removing the bay leaves. Garnish with lemon slices. Serve with cocktail picks.

Makes: 10-12 servings

Healthful/Helpful

Use herbs and spices instead of salt to reduce sodium in your favorite dishes.
Too much sodium in your diet can lead to high blood pressure, which can increase your risk of heart disease or a stroke. Fresh herbs and spices are often more potent than their dried varieties, but the dried varieties can add a lot of flavor as well. Herbs such as allspice, cumin, cilantro, pepper, cloves, horseradish, ginger or mustard are just some of the herbs you can experiment with in the place of salt.

Money-saving Tip: Plant an herb garden in your backyard, or even on a windowsill. If you live near or are visiting Athens, visit the Herb Garden on the University of Georgia campus, and learn more about different herbs.

Georgia State History Fact: Nearly 2 million pounds of shrimp were harvested off the Georgia coast in 2008.

---

Seared Sea Bass With Garlic Sauce
Recipe by: Cooking Light

Ingredients:
~ 1 (1-pound) sea bass fillet (about 2 inches thick)
~ 2 teaspoons vegetable oil
~ 1/4 cup water
~ 1/4 cup dry vermouth
~ 1/4 teaspoon salt
~ 1/4 teaspoon pepper
~ 4 garlic cloves, minced
~ 2 tablespoons chopped fresh parsley
Lemon wedges

Preparation
1. Cut fish crosswise into 4 equal pieces. Heat oil in a large nonstick skillet over high heat. Add fish, and cook 1 minute. Turn fish over; gradually add the water and next 4 ingredients (water through garlic) to skillet.
2. Cover, reduce heat to medium, and cook 3 minutes or until fish flakes easily when tested with a fork.
3. Remove fish from skillet; set aside, and keep warm.
4. Cook the vermouth mixture over high heat 1 minute or until slightly thickened. Pour over fish; sprinkle with parsley. Serve with lemon.

Makes: 4 servings (serving size: 3 ounces fish)


Healthful/Helpful
Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry. Fish is a great source of protein, with less saturated fat than meat and poultry. Fish also contain more healthy unsaturated fats than red meats. While the most unsaturated fats are found in oily fish such as salmon or tuna, white fish such as catfish and sea bass also contain unsaturated fats.

Money saving tip: Purchasing local seafood is cheaper than purchasing seafood that has to be shipped from far away. If you would like to go and catch your own fish in one of Georgia’s waterways, visit the Georgia Department of Natural Resources to learn all about permits, fishing limits and more! 

Georgia State History Fact: There are 10,649 jobs related to sport fishing in Georgia, which generates $15 million in state income taxes, and $19 million in state sales taxes.

---

Roasted Okra
Recipe by Tamara Melton, MS, RD, LD

This is a quick and easy way to eat okra. You can also substitute okra for other vegetables, such as asparagus, zucchini, or summer squash.

Ingredients:
~ ½ pound okra, rinsed
~ ½ tablespoon olive oil
~ 1 ½ teaspoons salt
~ 1 ½ teaspoons pepper
Paprika to taste

Preparation:
1. Preheat oven to 450 degrees. Place okra in a single layer on non-stick baking. Toss with oil, salt, pepper and paprika.
2. Roast okra in the oven about 10 minutes, or until you can pierce the okra easily with a fork.

Makes: 3-4 servings

Healthful/Helpful

Roasting or grilling your favorite fruits and vegetables is a healthy way to enjoy a new side dish.
We all know we need to eat our fruits and veggies, but sometimes eating these foods the same way can get a little boring. Using cooking methods like grilling or roasting creates new and unexpected flavors and textures. Grilling causes the sugars in fruit to caramelize, while roasting leaves vegetables firm but not too crisp.

Money-saving tip: Okra grows well in the warm, humid climate of middle and South Georgia. Fort Valley State University has more information on how to grow okra in your own garden.

Georgia State Fact: Okra will not tolerate cold soils and should not be planted until the soils have warmed up to above 65 degrees. Planting season for okra in Georgia is between late March and late April.

---

Grilled Fish Tacos with Fresh Peach Salsa
Recipe by Gena Knox, Georgia Peach Council

Fish prep time: 15 minutes
Cook time: 10 minutes

Ingredients:
Salsa
~ 1 ½ cups diced fresh peaches
~ 1 firm, but ripe avocado, diced
~ ¼ cup thinly sliced red onion
~ 2 tablespoons chopped fresh cilantro
~ ½ small jalapeño, minced
~ Juice of 1 lime, about 3 tablespoon

Fish
~ 1 teaspoon cumin
~ 1 teaspoon brown sugar
~ 1 teaspoon ground coriander
~ 2 teaspoons olive oil
~ 1 ½ pounds fresh halibut, catfish, or your favorite fish

Corn tortillas
Avocado, peeled and sliced thin
Lime wedges

Preparation:

1. Combine salsa ingredients in a medium bowl and refrigerate until ready to use.

2. Prepare grill to medium-high heat. In a small bowl, combine cumin, sugar, and coriander. Brush fish with olive oil and sprinkle with spice mixture. Grill fish on oiled grill grates for 3-5 minutes per side until cooked to your liking. Char tortillas on grill about 10 seconds on each side.

3. Serve tacos with fresh salsa and desired toppings.

Makes: 4 servings

Healthful/Helpful

Eat foods high in antioxidants to help prevent heart disease, diabetes, and cancer.
Antioxidants help to keep your body’s cells healthy by preventing or reducing the damaging effect of free radicals. Free radicals are byproducts that are created when your cells use oxygen. Free radicals can damage your body’s cells. Damaged cells increase the risk of developing heart disease, certain types of cancers, and can also depress your immune system. Dark leafy greens, brightly colored fruits, nuts and seeds, are all high in antioxidants. Peaches are a great source of Vitamin E, which is an antioxidant that helps to prevent heart disease.

Georgia State History Fact: 40 different varieties of peaches are grown statewide. Each year, Georgia produces over 130 million pounds of peaches, the official state fruit, between mid-May and mid-August.

Festivals and Events: The Georgia Peach Festival is a week-long festival held in Peach Valley, Georgia.

---

Black-Eyed Pea Dip  
Recipe by Ann Dunaway Teh, MS, RD, LD

Ann is born and raised in Marietta, Georgia, and has created healthier versions of many of her family’s traditional Southern foods.

Ingredients:
~ 1-15 oz can of no salt added black-eyed peas, drained
~ ¾ cup frozen corn
~ 1 medium tomato, diced
~ ½ red bell pepper, diced
~ ½ green bell pepper, diced
~ ½ Vidalia onion, diced
~ 1 medium jalapeño, minced (remove seeds and white membrane from jalapeño to reduce the level of spice to your liking)

Dressing:
~ 1 Tbsp regular Dijon mustard
~ ¼ cup vinegar
~ ½ cup olive oil
~ 1 tsp Italian seasoning
~ ¼ Tbsp black pepper, ground
~ ½ tsp onion powder
~ ½ tsp garlic powder

Preparation:
1. In a medium bowl, combine the black-eye peas, corn, tomato, bell peppers, onion and jalapeño.

2. In a small bowl, whisk together the mustard and vinegar. Slowly whisk in the olive oil. Add the Italian seasoning, black pepper, onion powder and garlic powder and whisk until well combined.

3. Add the dressing to the dip and toss to combine. Serve immediately or chill in refrigerator. May be made 1 day in advance.

Healthful/Helpful

Aim for 25 grams of fiber per day: Diets high in fiber help to lower blood cholesterol levels, aid in maintaining a healthy weight and helps to control blood sugar levels. Beans and peas are a great way to increase your intake of fiber. If you choose to eat canned beans, rinse the beans under cold water to reduce the amount of sodium.

Money-saving tip: Eat 2-3 vegetarian meals per week using beans. Beans are inexpensive and filling!

Georgia State History Fact: Black-eyed peas are thought to have been introduced to Georgia and the South by African slaves.

---

Oven Baked Sweet Potato Fries  
Recipe by Tamara Melton, MS, RD, LD

My family loves to eat a side of sweet potato fries whenever we grill for dinner.

Prep time: 10 minutes
Cook time: 30 minutes 

Note: The baking times are approximate; it depends on how thick you cut your sweet potato fries. Try to cut them evenly so they all cook at about the same rate. For best browning results bake only one sheet at a time.

Ingredients
~  2 pounds sweet potatoes, about 3 large ones, cut into French fry sized pieces
~  3 tbsp olive or other vegetable oil
~  ½ Tbsp salt
~  1-2 Tbsp spice or spice combination of your choice: chipotle powder, smoked paprika, Chinese five-spice, pumpkin 

Preparation:
1. Preheat oven to 450°F (for more crispiness, preheat your oven to 500°F). Spray a non-stick baking sheet with non-stick spray. Preheat the baking sheet for 10 minutes. This helps to get the fries crispy!

2. Put the sweet potatoes into a large bowl and add the oil. Mix well to combine. Sprinkle with salt, sugar and spices of your choice. Use your hands to mix well, so all pieces are coated with oil and spices.

3. Place the sweet potatoes fries on the preheated non-stick baking sheet. Bake for a total of 25 to 30 minutes.

After the first 15 minutes, use a large, metal spatula to turn over all of the sweet potato pieces. Return to the

oven and bake for another 10-15 minutes, or until they are well browned. Let cool for 5 minutes before serving.

Makes: 4-6 servings

Healthful/Helpful

Nutrition tip: You should make half of your plate vegetables or fruit. Fruits and vegetables not only provide vitamins and minerals, but they also provide water and fiber. The new My Plate from the USDA gives an example of a balanced meal.

Money-saving tip: Choose fruits and vegetables that are in-season and native to Georgia. Less money is spent in transportation and shipping. The savings are reflected in the sales price and the produce costs less. Keep the Annual Harvest Calendar from Georgia Organics as a guide when shopping for produce.

Use fruits or vegetables to make healthier versions of the foods that you and your family love. Does your family enjoy eating French fries? Try sweet potato fries instead. Sweet potato fries are a great way to add in a vegetable with less fat and sodium.

Georgia History Fact: Sweet potatoes are also called “yams,” though these are two distinctly different vegetables. The term "yam" was derived from the Senegalese word, “nyami,” which was used by African slaves. A nyami is a starchy, edible tuber native to Africa.

Festivals and Events: The Georgia Sweet Potato Festival is held the last Saturday of October each year in Ocilla, Georgia.

---