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Plants with Dairy Foods: A Charleston Farm to Your Fork
Key Takeaways About Pairing Plants with Dairy Foods:
Seasonal produce + dairy foods = nutrient power duo: Fresh fall vegetables like peas, peppers, and squash provide fiber and essential nutrients, while dairy contributes high-quality protein, calcium, vitamin D, and B12—together creating balanced, satisfying, nutrient-dense meals.
Cultural and health benefits of dairy, especially for African Americans: Dairy not only enhances flavor in everyday dishes but also supports bone health, reduces risks of deficiencies, and can be enjoyed through yogurt, cheese, or lactose-free options, helping meet daily nutrition needs.
Fall is quickly approaching, and harvest season is in full swing, but with perfect timing, we can plant fresh veggies in the garden with dairy foods. September is Fruit and Vegetable Month, a time to celebrate the beauty and flavor of fresh, seasonal produce. On our family farm, this is one of our favorite times of the year. Growing under the late summer sun, the garden is overflowing with vegetables like peas, peppers, and squash. These colorful crops do more than brighten a plant; they provide essential nutrients that support good health.
But here’s something we know well from generations of farming and building balanced meals: plants and dairy are better together. While vegetables bring fiber and essential nutrients, dairy adds balance by providing high-quality protein, calcium, vitamin D, and B12. Together, they form a powerful team for building satisfying, nutrient-dense meals.
Pairing Plants with Dairy Foods
Think of creamed corn enriched with milk, or even more perfect, cheesy squash casserole. These are simple, comforting dishes that reflect the way our family eats every day.
Dairy is a staple in our home. It’s part of our culture and our connection to the land. For African Americans, who are at greater risk for conditions like osteoporosis and vitamin D deficiency, dairy plays a key role in supporting strong bones and overall health. In fact, African Americans may benefit from higher intake of dairy foods to help offset negative impacts such as inflammation and elevated stress levels. Despite common myths surrounding lactose intolerance, many African Americans can enjoy dairy comfortably through options like yogurt, cheese, or lactose-free milk. Choosing these options can help meet the recommended serving of dairy per day.
This month, as you fill your basket with fruits and vegetables, remember that pairing them with dairy boosts their impact. In fact, you need up to 20-30% more of some plant protein to equal the complete protein found in dairy. That’s why combining these two foods is both smart and natural.
Whether you’re shopping at a local farmers market or in your backyard, choose meals that blend the goodness of dairy and plants together. When dairy meets fresh produce, it is more than a meal; it’s a celebration of flavor.
Dr. Janie C. Clay is a Licensed Registered Dietitian, a dedicated public health professional, and a third-generation farmer with a passion for nutrition education, health promotion, and improving access to health services, particularly in rural communities. Dr. Clay provides medical nutrition therapy services for residents of the Alabama Black Belt and beyond via her private practice Bite and Bloom Collective, LLC. At The Charleston Farm, Dr. Clay has various roles, including Founder of "Let's Chat at the Farm", a community health initiative offering nutrition education directly on the farm, a serene environment in Marengo County, Alabama.
In addition, Dr. Clay serves as the Child Nutrition Program Director for Pelham City Schools, Pelham, Alabama. In 2023, Dr. Clay was honored as the Alabama Young Dietitian of the Year and currently serves as a Delegate for the Academy of Nutrition and Dietetics for the Alabama Dietetics Association. Dr. Clay earned her Bachelor of Science in Nutrition from Alabama A&M University, Master of Science in Public Health from Meharry Medical College, and Doctor of Public Health from Samford University. She completed her Dietetic Internship at Bradley University, Peoria, IL. Outside of her professional pursuits, Dr. Clay enjoys cooking, gardening, and fishing with her husband, their two children, and dog, Luke.
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