It’s harvest time and also time for some more retrospective episodes. These are a series of previously aired short segments on a common subject that have been packaged together for easier listening. In this case, it’s all about Patch to Plate, which provides lots of ideas on how to prepare all the fresh produce from your garden and/or local farmer’s market and make delicious meals in your home kitchen. Annie Scibienski, discusses how to prepare multiple seasonal vegetables to awaken your taste buds.

The first segment features root vegetables such as radishes, beets, carrots, etc. Carrots love butter, sugar, lemon, maple sugar, etc. Maple- glazed carrots anyone? Similarly, have you ever heard of a hidden beet pound cake that uses pureed beets to add nutrition to a basic cake recipe? Annie provides lots of tips on how to do this and what to check for to ensure that the batter is just right.

The next segment focuses on winter squash (e.g. butternut, acorn, honeynut, etc.), and cabbage. These squashes are delicious served roasted, or in soups. Sage, onion, garlic, and salt, butter, nutmeg, lemon, lime, can complement and enhance the squash flavor. Cabbage wedges can be roasted. There are easy ways to prepare cabbage which can then be served with walnuts and/or toasted seeds.

The third segment features winter vegetables like sweet potatoes, onions and dried beans. Annie describes a recipe that combines all three of these ingredients that goes great with pasta. Garlic, onion, chili peppers, and dairy (cheese, butter, etc.) complement these main ingredients. But they can also be used to create delicious scones. One of the keys to success is to ensure that each scone is of a consistent size so that they bake at the same rate.

The fourth segment in this episode focuses on potatoes. Annie talks about the nutritional benefits of potatoes, as well as the need to focus on serving size. There are lots of different types of potato, including starchy potatoes for baking, or others for general purpose uses. She provides lots of great tips on how to successfully bake potatoes so that they have a crispy skin and a nice, fluffy interior. Tips including not wrapping them in foil or microwaving them to avoid steaming them. Listen to her suggestions on ingredients to combine potatoes with and let your imagination savor the flavors.

Host: Jean Thomas

Guest: Annie Scibienski

Photo by: Teresa Golden

Production Support: Linda Aydlett, Deven Connelly, Teresa Golden, Xandra Powers, Annie Scibienski

Resources

At the most basic level, nutrition is about eating a regular, balanced diet. Good nutrition helps fuel your body. The foods you eat supply the nutrients your body needs to maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system. Proper nutrition also helps protect you from illness and disease, such as heart disease, diabetes, cancer, and osteoporosis.

For optimal health, science supports following a plant-based diet like the Mediterranean-DASH (Dietary Approaches to Stop Hypertension) diet or MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet. Plant-based diets have been shown to have various health benefits and are linked with a lower risk of heart disease, cancer, and other chronic illnesses. As a general rule, these diets tend to recommend:

• Eating plenty of vegetables, fruits, and whole grains
• Choosing fat-free or low fat dairy products, fish, poultry, beans, nuts and vegetable oils
• Limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products
• Limiting drinks and foods that contain added sugars
• Restricting sodium intake while increasing consumption of potassium, magnesium and calcium

Following a healthy diet has many benefits, including building strong bones, protecting your heart, preventing disease, and boosting your mood. A healthy diet typically includes nutrient-dense goods from all of the major food groups including lean proteins, whole grains, healthy fats, and fruits and vegetables of many colors. Healthy eating habits also include replacing foods that contain trans fats, added salt, and sugar with more nutritious options.

Rebecca Polmateer, Program Director, Cornell Cooperative Extension of Columbia and Greene Counties, rejoins the Nature Calls: Conversations from the Hudson Valley podcast to talk about good nutrition and the programs and resources that are available to help residents eat healthy. Listen as she describes how to find the most nutritious foods starting with fresh local produce, frozen vegetables, fresh produce from more distant locations, followed by canned foods. Whole foods are always better than packaged/processed ones. ‘Superfoods’ (e.g. blueberries, quinoa, etc.) tend to be packed with more vitamins. Lean meats are also preferable. She also talks about the importance of food labels on packaged foods.

There are multiple governmental programs that can help ensure your family gets good nutrition. The Supplemental Nutrition Assistance Program (SNAP) issues electronic benefits that can be used like cash to purchase food. SNAP helps low-income working people, senior citizens, the disabled and others feed their families. New York State also offers a special supplemental nutrition program for Women, Infants and Children (WIC) which offers nutrition education, breastfeeding support referrals, nutritious foods.

We’re wishing you more thoughtful and healthy diets in the future!

Hosts: Tim Kennelty and Jean Thomas

Guest: Rebecca Polmateer

Photo by: MyPlate Graphics | MyPlate

Production Support: Linda Aydlett, Deven Connelly, Teresa Golden, Xandra Powers, Annie Scibienski

Resources

Ravensbeard Wildlife Center is located in Saugerties, New York. The center is a non-profit (501(c)3) organization that provides wildlife rehabilitation for injured, ill and orphaned animals in order to return them to the wild. For over two decades, Ravensbeard has been supporting the wildlife from the surrounding communities of Woodstock, Saugerties and Kingston. In caring for animals, they promote community awareness, education, appreciation, compassion and acceptance of the circle of life. They also offer volunteer opportunities to work with many different species in order to experience their true nature.

Ellen J. Kalish is the Founder and Executive Director of Ravensbeard Wildlife Center, a wildlife rehabilitation and educational center that focuses on rescue and release for wild birds and other wildlife. In 2017, Ellen was given the William R. Ginsberg Stewardship Award from the Woodstock Land Conservancy, for her service of rehabilitating and releasing wild birds back into nature, and for her educational programs with wild, non-releasable birds of prey. She’s also served as a board member for the New York State Wildlife Rehabilitation Council (NYSWRC). Through NYSWRC licensed wildlife rehabbers work to inform, educate, support in field work and promote conservation.

At Ravensbeard, Ellen currently cares for some unreleasable birds that she utilizes to educate the community about the environment, the interconnectedness of all life, and the reliance on each other for long-term survival. The birds used for educational programs cannot be released due to injuries that would be fatal if left in the wild. So, they have become ambassadors in wildlife education.

In this episode of Nature Calls: Conversations from the Hudson Valley, learn more about the wildlife rehabilitation center as well as Rocky the Owl, a Saw-whet owl, one of the smallest owls in the northeast, who was rescued from the Christmas Tree at Rockefeller Center. Back at Ravensbeard Wildlife Center, Rocky was given fluids and all the mice she would eat, was checked by a vet, and ultimately was released back to nature.

Hosts: Jean Thomas and Teresa Golden

Guest: Ellen Kalish

Photo by: Ellen Kalish

Production Support: Linda Aydlett, Deven Connelly, Teresa Golden, Xandra Powers, Annie Scibienski, Robin Smith

Resources