Carrots are the New Year favorite for Harvest of the Month

By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director 

Aromatic Carrot Salad Recipe: Ruthie Chipps. Photo: Katie Schmidt

Carrots

Crispy, healthy!

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. January features cooking demos on WEAU-TV 13 newscast (NBC) Eau Claire, Wisconsin.

Carrots Tips & Nutrition 

 Carrots are 7% natural sugars.

The carrot is one of the top 10 most economically important global vegetable crops.

Ancient Greeks and Romans ate red, purple and white carrots harvested in the wild.

The green tops of the carrot are edible but not many people eat them.

Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics. More at www.NewMediaIcons.com

RECIPE: AROMATIC CARROT SALAD

Colorful and delicious with slightly spicy and sweet Moroccan flavors—A Mediterranean delight.

PREP TIME: 15 MINS

• COOK TIME: 0 MINS

• TOTAL TIME: 15 MINS

Makes 12 ½ c. servings

INGREDIENTS:

• 5  medium carrots – grated or spiral cut

• 2 c. spinach or kale

• 1 can (14 oz.) garbanzo beans (chick peas)

• ½ c. walnuts or almonds

• ½ c. dried cranberries or raisins

• ½ c. Kalamata olives (or traditional olives) or feta cheese

Dressing: Honey Dijon Aromatic Dressing:

• 1/3 cup extra virgin olive oil

• 1/4 cup vinegar

• 2 Tbsp.  honey

• 1 Tbsp. dijon mustard

• 1/4 tsp salt (optional)

• 1/2 tsp ground cumin  or more

• 1/2 tsp ground turmeric or more

• ½ tsp ground cinnamon or more

• 1/4 tsp black pepper

 DIRECTIONS:

1.  In a large bowl, combine the carrots, spinach, chick peas, nuts, cranberries and olives.

2.  In a small bowl, whisk the olive oil, vinegar, honey, Dijon, salt and spices together with a fork.

3.  Toss the dressing over the salad just before serving. Add more spices if desired.

Serve with your favorite protein – grilled chicken, salmon, boiled eggs, shrimp, etc.

This spice combination is slightly sweet with a Moroccan flavor

 Nutrition info per ½ c. serving: Approx. 160 Calories, 10g Fat, 15g Carb, 4g Fiber, 3 g Protein

VIEW THE LIVE appearance on WEAU-TV 13 from Thurs. March 14, 2019 (Carrot Salad)

For more heart healthy recipes visit:

https://www.jacksoninaction.org/harvestofthemonth

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Carrot & Chick Pea Toss

Carrot & Chick Pea Toss

Mediterranean flavors make this quick saute dish a favorite.

• 1 pound carrots scrubbed, cleaned, sliced

• 2 Tbsp. oil of choice or butter

• 4 Tbsp. water

• 1- 15 oz. can chickpeas or white beans

• 2 Tbsp. honey

• 1 Tbsp. balsamic vinegar

• 1/2 cup feta cheese crumbled

• 2 Tbsp. fresh parsley, minced

  INSTRUCTIONS

• Heat a large skillet over medium heat and add oil/butter.

• Once the skillet is hot, add the carrots. Stir so they are coated well with the oil/butter. Cook for about 5 minutes, until they start to get a nice char on each side. Next, add 4 Tbsp. water and mix well.

• Reduce the heat to low and place a cover for 5 minutes.

• Remove the cover and give the carrots a final toss.They should look crispy on the outside.

• Next stir in the honey and balsamic vinegar.Once the carrots have cooled, top with the crumbled feta cheese.

• Serve as a side dish or for a full meal, add a protein source such as cooked chicken, fish or tofu.

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.

More at:  www.JacksonInAction.org

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Harvest of the Month is Chilling with Bell Pepper Gazpacho

By Ruthie Chipps, MS, RDN

By Ruth Lahmayer Chipps, MS, RDN, Jackson In Action Communications Director 

Photo credits: Katie Schmidt

Bell peppers are beginning to appear in gardens this month and they are the star of this chilled traditional Spanish soup.  Fresh tomatoes, bell peppers, onions, celery, cucumbers, garlic, olive oil, vinegar and spices make the base. Vary the garden goodies as available.

Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. July features bell peppers.

Pepper Nutrition

Bell peppers are one of the most nutrient-dense foods available. Though a 3 1/2-oz (100 g) serving of raw bell pepper provides only 20 calories (mostly as carbohydrate and fiber), it’s a good source of many nutrients, including vitamin C, beta-carotene, vitamin K, thiamine, folic acid, and vitamin B6.

Harvest of the Month

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist.. She develops Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

More at www.NewMediaIcons.com

Bell Pepper Gazpacho

• PREP TIME: 20 MINUTES

• Total Time: 25 minutes

Makes 8 Servings (2/3 c. each)

 Ingredients:

• 2 c. canned tomatoes or stewed

• 1 c. bloody Mary Mix

• 1/2 cucumber, chopped

• 1/4 c. olive oil

• ½ c. chopped green or red bell pepper

• 1 ½ Tbsp. wine vinegar (or other variety)

• 1 1/2 cloves garlic (1 ½ t.)

• 1/2 tsp. salt (optional)

• 1 Tbsp. green olives (optional)

• ½ t. fresh or 1/8 t. dried oregano leaves

• ½ t. Worcestershire Sauce

• 2 Tbsp. Ground flaxseed (optional)

• ½ t. turmeric

• Hot pepper sauce – as desired

• Black ground pepper to taste

• Sour cream for top

• Minced cilantro (optional)

• Garnish: Cherry tomatoes

Method: Place all ingredients in food processor or blender and blend until vegetables are in very small pieces.  Serve in bell pepper bowls (cut off top ¼ of pepper to form a bowl), topped with sour cream, if desired. Optional minced cilantro.

Makes approx.6 Servings (6 oz. ea.)  Approx. 90 Calories per serving, 5g fat, 9g Carb, 2g Fiber, 1 g Protein

Watch this live segment from 2018 with Ruth Lahmayer Chipps, MS, RDN and Host Judy Clark on WEAU-TV 13 Eau Claire, Wisconsin.

Watch the LIVE interview on WEAU-TV-13 (NBC) !

More Recipe Videos- visit http://www.brmh.net/recipes

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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White Bean, Spinach & Tomato Saute

By Ruth Lahmayer Chipps, MS, RDN, CD Jackson In Action Communications Director 

Beans!

Mediterranean Style

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. February features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin.

Watch NBC-TV WEAU-TV-13

Harvest of the Month is a regular segment during the 4 p.m. newscast on NBC-TV, WEAU in Eau Claire with Registered Dietitian Nutritionist Ruth Chipps, MS, RDN.

Beans are center stage this month!

Beans Tips & Nutrition 

 Varieties of dry beans include pinto, navy, lima, black, garbanzo, and great northern.

Beans provide protein, carbs and fiber. They are the mainstay of the Mediterranean-style diet.

 Beans can be added to salads, omelets, burritos, tacos, chili, & soups. Substitute beans for meat in recipes.                                      

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com

RECIPE: BEAN, SPINACH & TOMATO SAUTE

Plant-based (Mediterranean-style) eating is recommended to promote health and prevent disease. Dried beans and legumes are key components in menu planning. This simple recipe kicks up the flavor and is bursting with color.  Eat the rainbow!

Servings: 4

• INGREDIENTS

  3 slices bacon, cut in 1-inch pieces optional)

  1 medium onion, halved, thinly sliced

  1, 15 oz. can diced tomatoes (2 c.)

  1, 15 oz. can Cannellini or navy beans, rinsed and drained (2 c.)

  4 cups loosely packed torn spinach

  5 teaspoons Balsamic or red wine vinegar

  Method:

  1.    In a large fry pan, cook bacon pieces until crisp.  Remove bacon to paper towel to drain.  Leave bacon grease in pan.

  2.    Add onions to bacon grease in the fry pan; cook until just tender, about 3 minutes.

  3.    Stir in beans and tomatoes. Cook and stir over medium heat until heated.

  4.    Stir in spinach; cover and cook until just wilted, about 30 seconds.

  5. Add vinegar. Stir in cooked bacon.

  Makes 5 servings

  Approx. nutrition information per 1 c. Serving. 190 Calories, 7g Fat, 21g Carb., 6g Fiber, 12g Protein

  MORE RECIPES: www.JacksonInAction.org/recipes
  

Harvest of the Month is on NBC-TV. Check back for new updates.

White Bean, Spinach & Tomato Jumble VIDEO

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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It's tomato time with September Harvest of the Month

By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director 

Harvest of the Month - Tomatoes on NBC-TV

TOMATO GARBANZO SALAD

3-4 large tomatoes, chopped, juice drained – approx. 3 cups
1/2 Can garbanzo beans (chickpeas) or other bean/legume
2 green onions (chopped)

Vinaigrette Dressing:
1 Tbsp. olive oil or sesame oil
2 t. balsamic vinegar
salt and pepper to taste
½ cup fresh oregano or basil (finely chopped)

METHOD:

Rinse and drain chickpeas/beans and place in a large salad bowl.Add chopped tomatoes and onions.

Mix dressing in separate bowl, adding oil and balsamic vinegar. Mix and add salt and pepper.

Garnish with fresh herbs.

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Tomatoes

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features a cooking demo on NBC-TV in Eau Claire, WI.

Fresh Tomato & Lime Salsa

Tomato Tips & Nutrition 

 NUTRITION

One tomato contains 25 calories, 20 mg of sodium and 5 g of carbohydrates.

Tomatoes are high in vitamin A, vitamin C  and potassium.

 USES:

• Fresh Tomato can be made into soup, salsa, pasta or pizza sauce.

• Add a slice to sandwiches.

Local Tomatoes: Melrose tomatoes are green-house grown year round. Find them at local grocery stores or contact The Tomato Patch at (608) 488-2831.               

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action. She hosts Harvest of the Month on NBC-TV (WEAU) and develops recipes and videos. She is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com

RECIPE: Fresh Tomato & Lime Salsa

FRESH TOMATO LIME SALSA

You’ll forget salsa in the jar with this refreshing salsa with only 6 ingredients                                                                                                    

Ingredients:

• 1 1/2 cups (about 3-5) plum/Roma tomatoes or other local variety such as “Melrose Tomatoes”

• 4 Tbsp. red or white onion, diced

• 2 Tbsp. cilantro, chopped

• 1 jalapeno pepper, seeded and minced, fine

• 2 Tbsp. lime juice

• 1 Tbsp. olive oil

• Optional pinch of salt and additional hot sauce if desired

Method:

Makes 6 servings/Per ½ c. Serving:

Cut tomatoes in half and squeeze to remove seeds. Discard seeds and dice the tomatoes. Gently mix all ingredients in a bowl. Delicious with scrambled eggs. Per Serving Nutr. Info: 35 cal. , 2.5g Fat, 3g Carb, 0g Protein

 MORE RECIPES: www.JacksonInAction.org/recipes

To view Harvest of the Month info., go to www.JacksonInAction.org/recipes

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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National Nutrition Month Goes Green With Sweet Spinach Smoothie

By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director 

National Nutrition Month® is an annual campaign created 50 years ago in 1973 by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

This year's theme is "Fuel for the Future." Eating with sustainability in mind is a tasty way to nourish ourselves during every phase of life and protect the environment. A Registered Dietitian Nutritionist can help you create healthy habits that are sustainable and celebrate your unique needs.

More at: https://www.eatright.org/national-nutrition-month-2023

Sweet Green Spinach Smoothie Photos: Katie Schmidt

Spinach

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. March features Spinach. Cooking demos on WEAU-TV 13, Eau Claire, Wisconsin are reguarly scheduled.

Spinach is versatile and healthy.

Toss into soups, stews or casseroles.

Enjoy as a crisp salad

Saute with garlic and tomatoes.

Sweet Green Smoothie

Spinach Tips & Nutrition 

 Spinach is very nutrient-rich. One cup of raw spinach contains only 7 calories and very little carbohydrate. It also contains calcium, Vitamin C, Vitamin K, potassium,  vitamin A, iron and folate.

·Cooking spinach actually increases its health benefits! A half a cup of cooked spinach has three times as much nutrition as one cup of raw spinach. That’s because the body cannot completely break down the nutrients in raw spinach for its use

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos, produces/hosts a segment on NBC-TV and is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com

RECIPE: Future Fuel Green Spinach Smoothie

Healthful spinach sneaks into this smoothie….A great way to to green in the kitchen. The result is delicious!

INGREDIENTS:

• 2 ripe medium bananas, peeled

• 2 apples, peeled and core removed

• 2 cups spinach leaves

• ½ cup orange juice

• ½ cup low fat milk

• 2 Tbsp. Ground Flax Seed

• 12 ice cubes

  Directions: In a blender, place all ingredients. Blend until smooth, scraping down the sides as necessary. Drink immediately or refrigerate and consume within a day. Makes 4 servings. Per Serv.: Approx. 140 Cal., 2g Fat, 30g Carb., 5g Fiber, 3g Protein

•     MORE RECIPES: www.JacksonInAction.org/recipes

Ruth Chipps, MS, RDN is host of Harvest of the Month on NBC-TV

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Wach the Recipe Video:

Splash from the past: View the Harvest of the Month Spinach Video!

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Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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December Harvest: Roasted Squash Apple Bake with Sage

By Ruth Lahmayer Chipps, MS, RDN, CD Jackson In Action Communications Director 

It’s Squash Season

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. December features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Celebrate Squash With These Events:

WEAU-TV-13 Thurs. Dec. 12, 4 p.m. Newscast. “Squash” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD on Tues. Nov. 13 at 4 p.m.

BRMH Hospital - Harvest of the Month Squash Event –Dec. 18, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Featured Squash Recipe with Apples & Sage

Squash Nutrition 

One cup of winter squash contains only 80 calories, and it has very low amounts of fat and sodium.

The rich colors of winter squash come from its carotenoid content, which may help improve eyesight .                                            

Harvest of the Month

Squash Info.Click Here

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: SQUASH APPLE BAKE WITH SAGE 

Use Butternut or any favorite seasonal squash. A vegetable peeler can help remove the skin.

Servings: 8 (Approx.2/3 c. ea.)

• INGREDIENTS

  5 c. Butternut squash

  4 c. Granny Smith apples

  ¼ c. Butter, melted

  1/2 c. Brown sugar, packed

  1 Tbsp. Flour

  1 tsp. Salt (optional)

  ½ tsp. ground mace (or allspice)

  ½ tsp. Dried sage or 1 Tbsp. fresh sage (very finely chopped)

  Method:

  Peel and cut squash and apples into 1 inch pieces slices.  Place in a large bowl. Melt butter and add with rest of ingredients.  Stir well.  Put in a large casserole. Cover and bake at 350 until squash and apples are soft.  Stir. May take up to one hour.  Check at 45 min. with the tip of a small sharp knife.

• Perfect holiday side dish~

• Approx. nutrition information per 2/3 c. Serving.

MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE appearance on WEAU-TV 13 on Thurs Dec. 12 at 4 p.m.

(Click here for last months appearance)

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Watch the B-Wellthy Recipe Video Here

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Fresh Cranberry Fluff-For a Fabulous Holiday!

By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director 

Fresh Cranberry Fluff Salad Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

Keep the Holidays fun and healthy with our FREE Holiday Cook Booklet

Cranberries

Harvest of the Month November

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Turn Out for These Events:

Watch WEAU-TV-13 Thurs. Nov. 21 on the 4 p.m. Newscast. “Live” cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD

BRMH Hospital - Harvest of the Month Cranberry Fluff is featured on the Black River Memorial Hospital Salad Bar on Tuesdays throughout November. Taste test recipes on Wed. Nov. 20 from 11:30am-12:30p.m. More info at www.brmh.net

Fresh Creamy Cranberry Fluff

Cranberries & Nutrition 

 NUTRITION A native superfood  with antioxidants, fiber, phosphorus, vitamins A, C and K.. May help reduce risk of risk of cancer, heart disease and stroke.

1 cup consists of 51 calories, 0g fat, 0g protein and 13 g carbohydrates.

FYI: Dried cranberries are usually sweetened with sugar and concentrated in calories.

 USES:

Add cranberries when making muffins, breads or pancakes  (fresh, dried or frozen)

Make salads with fresh, frozen or dried cranberries.  Make a cranberry relish to pair with lean meats, such as turkey;  Add dried cranberries to oatmeal or yogurt.

 More Cranberry information here.                  

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: Creamy Cranberry Fluff

Light and tasty —sure to  be the star of your holiday spread                                                                                                 

Ingredients:

• 3 cups fresh or frozen cranberries, thawed and coarsely chopped (1 (12) oz. bag)

  1 can (20 oz.) unsweetened crushed pineapple, drained very well

  3 medium apples, chopped

  ½ granular sugar or sugar substitute (equivalent to 1/2 c. regular sugar)  i.e., stevia or sucralose.

  1 carton (8 oz.) light whipped topping (or vanilla Greek yogurt)

  ¼ cup fine chopped walnuts (optional)

  In a large bowl, combine the cranberries, pineapple, apple, and sweetener.  Cover and refrigerate overnight if desired.

  Just before serving, gently stir in cool whip and walnuts.

  Makes 16 servings, each 1/2 cup, for 100 calories, 3 g. fat w/ walnuts, and 18 g. carbohydrate (1 carbohydrate choice) per serving.

  Nutrition Analysis (made with regular sugar and Greek Yogurt:) 98 calories, 1.5g fat, 20g carbohydrate, 2 g protein, 2.25 g fiber.

  MORE RECIPES:

   PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE previous appearance on WEAU-TV 13 from Thurs. July 25 at 4 p.m. (Green Beans)

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Watch B-WELLthy Recipe Video (COMING SOON)

Free Download - Harvest of the Month Holiday Recipe Booklet!

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Crunch Time! October Harvest of the Month is Apples

By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director 

Cinnful Apple Chips Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

Apples

Harvest of the Month October

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Turn Out for These Apple Events:

Watch WEAU-TV-13 Wed. Oct. 16 on the 4 p.m. Newscast. “Apples” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD

BRMH Hospital - Harvest of the Month Apple Cabbage slaw is featured on the Black River Memorial Hospital Salad Bar on Tuesdays throughout October. More info at www.brmh.net

Cinn-ful Apple Cinnamon Chips

Apple Tips & Nutrition 

Cook it: Everything is better with apples. They pair very well with cinnamon, nutmeg and ginger.

 NUTRITION Apples have virtually no fat. One medium apple has about 80 Calories and a good source of fiber.

Apples are rich in fiber and

 USES:

• Fresh apples can be made into salads, sauces and crisp.

• Add a thin slice to sandwiches.

• Try using a Mandolin for thin slices.

Local Apples: Orchards in the area are teaming with apples. Varieties include honey crisp, gala, Mcintosh,

•  More Apple information here.                  

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: Cinn-ful Apple Chips

FRESH Apple Cinnamon Chips

These crispy sweet treats are sweet and cinn-ful.                                                                                                    

• Ingredients:

• 2 large apples

• ½ c. lemon juice

• 2 Tbsp. granulated sugar (or substitute)

• 1 t. cinnamon

• ½ t. nutmeg

  Rinse apples and cut into thin slices.  The thinner you cut them the crunchier they will be. Aim for about 1/8in thick. Remove seeds/core after cutting.

  Toss the apple slices with a lemon juice. Lay them on a baking sheet closely together but not overlapping. 

  Arrange apple slices in a single layer on a parchment lined baking sheet.  Sprinkle lightly with cinnamon sugar.

  Bake at  200 F for about 2 hours or until apples are dry and crisp.  Flip apples over after the first hour.

  Pull out a chip and test. If crispy, remove all from oven and let cool.  A food dehydrater can also be utilized.

  Store in an airtight container for up to 3 days.

  Makes 2 servings (12 chips each).Nutrition info/Serv.:

  Approx. 110 Cal, 0g fat, 31g Carb, 4g Fiber, 0g protein

   Note: Crisp apples work the best. Ambrosia, Honeycrisp, Fuji, Pink Lady, and

  Gala apples are favorites.

PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE previous appearance on WEAU-TV 13 from Thurs. July 25 at 4 p.m. (Green Beans)

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Watch This Month’s B-WELLthy Recipe Video:

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Tomato Time - September Harvest of the Month Celebrates Tomatoes

By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director 

Tomato Lime Salsa Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

Tomatoes

Harvest of the Month Sept.

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Turn Out for These Green Tomatoes:

Watch WEAU-TV-13 Thurs Sept. 12 at the 4 p.m. Newscast. “Tomatoes” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD

BRMH Hospital - Harvest of the Month Pepper Event –Wed. Sept. 18, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Fresh Tomato & Lime Salsa

Tomato Tips & Nutrition 

 NUTRITION

One tomato contains 25 calories, 20 mg of sodium and 5 g of carbohydrates.

Tomatoes are high in vitamin A, vitamin C  and potassium.

 USES:

• Fresh Tomato can be made into soup, salsa, pasta or pizza sauce.

• Add a slice to sandwiches.

Local Tomatoes: Melrose tomatoes are green-house grown year round. Find them at local grocery stores or contact The Tomato Patch at (608) 488-2831.

•  More Tomato information here.                  

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: Fresh Tomato & Lime Salsa

FRESH TOMATO LIME SALSA

You’ll forget salsa in the jar with this refreshing Salsa with only 6 ingredients                                                                                                    

Ingredients:

• 1 1/2 cups (about 3-5) plum/Roma tomatoes or other local variety such as “Melrose Tomatoes”

• 4 Tbsp. red or white onion, diced

• 2 Tbsp. cilantro, chopped

• 1 jalapeno pepper, seeded and minced, fine

• 2 Tbsp. lime juice

• 1 Tbsp. olive oil

• Optional pinch of salt and additional hot sauce if desired

Method:

Makes 6 servings/Per ½ c. Serving:

Cut tomatoes in half and squeeze to remove seeds. Discard seeds and dice the tomatoes. Gently mix all ingredients in a bowl. Delicious with scrambled eggs. Per Serving Nutr. Info: 35 cal. , 2.5g Fat, 3g Carb, 0g Protein

PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE previous appearance on WEAU-TV 13 from Thurs. July 25 at 4 p.m. (Green Beans)

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Watch This Month’s Tomato B-WELLthy Recipe Video:

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Sizzle with Pepper Power Medley for Harvest of the Month in August

By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director 

Pepper Power Medley Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

Bell Peppers

Harvest of the Month August

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Turn Out for These Green Bell Pepper Events:

Watch WEAU-TV-13 Thurs August 22 at the 4 p.m. Newscast. “Peppers” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD

BRMH Hospital - Harvest of the Month Pepper Event –Wed. Aug. 28, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Pepper Power Medley

Bell Pepper Tips & Nutrition 

 NUTRITION

One cup has only 20 Calories and contains fiber, Vitamin C and other nutrients.

 USES:

• Fresh peppers on salads and with dips.

• Toss into an Asian stir-fry.

• Saute with garlic

• Puree into a cold Gazpacho Soup

 More Bell Pepper information here.                  

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: Pepper Power Medley

Serve this powerhouse of flavor, color and nutrition chilled with salad greens or as a warm side dish.

Ingredients:

• 2 Tbsp. Olive oil

• 1 -2 Zucchini, sliced

• 4 large sweet red, yellow, orange or green peppers, sliced

•  2 cups red cabbage, sliced

•  4 tsp. apple cider vinegar (or other variety)

•  Salt and pepper to taste

• 1 Tbsp. chopped fresh basil or Thyme leaves

• Optional- For a spicy kick, add 2 teaspoons Thai curry paste- green or red

 Directions:

1. In a large skillet heat the oil until hot.  Add the zucchini, peppers and carrot.  Cook over medium heat, stirring for about 5 minutes.

2. Add the cabbage, vinegar and salt and pepper. If desired, add the Thai curry paste. Continue to cook for about 5 minutes longer or until  the vegetables are tender crisp. Make s4-6 servings.    Nutr. Info: Approx.

PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE previous appearance on WEAU-TV 13 from Thurs. July 25 at 4 p.m. (Green Beans)

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Watch This Month’s Pepper B-WELLthy Recipe Video Here:

Pepper Power Medley

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Celebrate With Spritely Green Bean Salad for July Harvest of the Month

By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director 

Spritely Green Bean Salad Photo: Barb Brower

Green Beans

Harvest of the Month July

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Turn Out for These Green Bean Events:

Watch WEAU-TV-13 Thurs July 25 at the 4 p.m. Newscast. “Green” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD

BRMH Hospital - Harvest of the Month Strawberry Event –Tues. July 30, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Spritely Green Bean Salad

Green Beans Tips & Nutrition 

*Green beans taste best when they are young and thinner than a pencil.

* They continue to cook after you remove them from boiling water, so remove when still crispy or drop in iced water after cooking.

 NUTRITION

One cup has only 35 Calories and contains fiber.

 USES:

-Fresh beans on salads and with dips.

-Toss into an Asian stir-fry.

-Blanch and freeze extra beans.

-Casseroles and soups.

 More Green Bean information here.                  

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

• RECIPE: Spritely Green Bean Salad This colorful salad is crisp and delicious. It’s the perfect summer salad with local garden green beans.

• PRINTABLE RECIPE HERE

  Ingredients (6 Servings)

• 2/3 lb. Green beans, cut into 1 inch pieces                                         

• 2 Tbsp. Red onion or green onion, sliced 

• 8 Cherry tomatoes, halved

• 1/3 c. Sliced almonds

• ¼ c. Sliced red onion

• 1 Tbsp. Fresh basil or l-1/2 tsp. dry

  Lemon Dijon Dressing:

• 2 Tbsp. olive oil

• 2 tsp. French style Dijon mustard 

• Juice of one lemon                                   

• 1 tsp. salt                                                                       

• 1/2 t. paprika                                                            

• 1/2 tsp. Dried parsley (1 Tbsp. fresh)

  Method: Clean and snip ends of fresh beans. Cut into 1 in pieces. Cook beans until tender crisp.  Chill in ice water.  Drain and add the remaining ingredients.  Serve with the mustard dressing.

  Makes 8 servings (one cup ea.)  Nutrition Info. per serving approx. 80 Calories.

   MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE appearance on WEAU-TV 13 from Thurs. July 25 at 4 p.m. (Green Beans)

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Watch Last Month’s Strawberry Recipe Video:

Spritely Green Bean Salad

Spritely Green Bean Salad

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Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Strawberry Spinach Salad is a Rainbow of Taste in June

By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director 

Strawberry Spinach Salad Photo: Barb Brower

Strawberries

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Turn Out for These Strawberry Events:

Watch WEAU-TV-13 Thurs June 20 at the 4 p.m. Newscast. “Strawberry” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD

BRMH Hospital - Harvest of the Month Strawberry Event –Wed. June 26, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Strawberry Spinach Salad

Strawberry Tips & Nutrition 

 · Strawberries have Vitamin C, folate and fiber

 · One cup of whole strawberries has 46 calories

 · Refrigerate unwashed berries in a non-airtight container lined with paper towels and use within a few days

· To freeze, place clean, hulled berries in a single layer on a cookie sheet and freeze. Once frozen, place in a sealed plastic bag and use within 6 months

  More Strawberry information here.                        

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: Strawberry Spinach Salad

This rainbow-bright salad is bursting with good nutrition and fresh flavor. Add a protein such as grilled chicken or salmon for a perfect meal.

PRINTABLE RECIPE HERE

Ingredients (6 Servings)

• 8  oz. spinach or mixed greens

• 1 cup sliced strawberries

• 1/2 c. fresh blueberries

• 1/2 c. mandarin oranges

• ¼ c. pecans

• ¼ c. sliced almonds

• 3 oz. crumbled feta, goat or gorgonzola cheese

• 2 Tbsp. green onions, chopped

  Honey Cider Dressing:

•  1/2 c. orange juice

• 3 Tbsp. olive oil

• 2 Tbsp. apple cider (or white) vinegar

• 1/2 Tbsp. honey

• 1/4 tsp. salt

• 1/8 tsp. pepper

  Prepare dressing, pour over salad, and toss to combine

  Variations: Substitute various fruit choices and add grilled chicken breast or salmon for a complete meal. Makes 8 servings (one cup ea.) Nutrition Info. per serving approx. 150 Calories, 11g Fat, 10g Carbohydrate, 2 g Fiber, 4g Protein.

•     MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE appearance on WEAU-TV 13 from Thurs. June 20 at 4 p.m. STRAWBERRIES

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Wach the Recipe Video:

STRAWBERRY SPINACH SALAD

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Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Harvest of the Month Features Avocado Peanut Chocolate Truffles

By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director 

Avocado Peanut Chocolate Truffles Photos: Katie Schmidt

Avocado

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Turn Out for These Avocado Events:

Watch WEAU-TV-13 Thurs April 18, 4 p.m. Newscast. “Avocados” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD

BRMH Hospital - Harvest of the Month Avocado Event –April 24, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Avocado Tips & Nutrition 

 -An avocado has more potassium than a banana. A 1-ounce serving contains 150 mg or 4% of the daily recommended value of potassium.

- Avocados make a great butter substitute in baked goods when used in the right quantities.

 - An avocado has more potassium than a banana. A one ounce serving contains 150 mg or 4% of the daily recommended value of potassium.

  More Avocado information here.                        

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: Avocado Peanut Chocolate Truffles

Healthful fats (avocado) versus heavy cream

PRINTABLE RECIPE HERE

• PREP TIME: 15 MINS

• COOK TIME: 0 MINS

• TOTAL TIME: 15 MINS

Makes 18 Truffles

INGREDIENTS:

• 1 ripe avocado

• 5 oz. dark chocolate or semi-sweet chocolate chips

• 2 Tbsp. creamy peanut butter (or shredded coconut)

• 2 Tbsp. brown sugar

• ¼ t. vanilla extract

• ⅛ t. salt

• 2½ Tbsp. unsweetened cocoa powder (separated)

METHOD: Cut avocado, remove pit and mash the flesh with a fork until completely smooth and lump free.

Add to melted chocolate (Melt slowly either the microwave or on the stove; careful not to burn). Stir in peanut butter, brown sugar, vanilla, salt and half of the cocoa powder. Refrigerate for 30-45 minutes. Scoop into rounds or form balls with your hands.  Roll in the remaining 1 ¼ Tbsp of cocoa powder. DEVOUR! Variations: Substitute 2 Tbsp. fine minced almonds or other nuts for the peanut butter. The word “truffle” originates from the Latin word meaning lump. They resemble gourmet wild mushrooms (truffles).

    MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE appearance on WEAU-TV 13 from Thurs. April 18 at 4 p.m. (Avocados)

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Video coming soon:

For more harvest of the month recipes visit www.brmh.net/recipes or www.jacksoninaction.org/recipes

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Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Celebrate Nutrition Month with Aromatic Carrot Salad

By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director 

Aromatic Carrot Salad Photo: Katie Schmidt

Carrots

Crispy, healthy!

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Turn Out for These Carrot Events:

Watch WEAU-TV-13 Thurs March. 14, 4 p.m. Newscast. “Carrots” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD

BRMH Hospital - Harvest of the Month Almond Event –Thurs. March 28, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

National Nutrition Month (R) is an annual nutrition education and information campaign in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. More at www.eatright.or

Carrots Tips & Nutrition 

 Carrots are 7% natural sugars

The carrot is one of the top 10 most economically important global vegetable crops

Ancient Greeks and Romans ate red, purple and white carrots harvested in the wild.

The green tops of the carrot are edible but not many people eat them.

 More carrot information here.                              

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: AROMATIC CARROT SALAD

Colorful and delicious with slightly spicy and sweet Moroccan flavors—A Mediterranean delight.

PRINTABLE RECIPE HERE

• PREP TIME: 15 MINS

• COOK TIME: 0 MINS

• TOTAL TIME: 15 MINS

Makes 12 ½ c. servings

INGREDIENTS:

• 5  medium carrots – grated or spiral cut

• 2 c. spinach or kale

• 1 can (14 oz.) garbanzo beans (chick peas)

• ½ c. walnuts or almonds

• ½ c. dried cranberries or raisins

• ½ c. Kalamata olives (or traditional olives) or feta cheese

Dressing: Honey Dijon Aromatic Dressing:

• 1/3 cup extra virgin olive oil

• 1/4 cup vinegar

• 2 Tbsp.  honey

• 1 Tbsp. dijon mustard

• 1/4 tsp salt (optional)

• 1/2 tsp ground cumin  or more

• 1/2 tsp ground turmeric or more

• ½ tsp ground cinnamon or more

• 1/4 tsp black pepper

 DIRECTIONS:

1.  In a large bowl, combine the carrots, spinach, chick peas, nuts, cranberries and olives.

2.  In a small bowl, whisk the olive oil, vinegar, honey, Dijon, salt and spices together with a fork.

3.  Toss the dressing over the salad just before serving. Add more spices if desired.

Serve with your favorite protein – grilled chicken, salmon, boiled eggs, shrimp, etc.

This spice combination is slightly sweet with a Moroccan flavor

 Nutrition info per ½ c. serving: Approx. 160 Calories, 10g Fat, 15g Carb, 4g Fiber, 3 g Protein

 MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE appearance on WEAU-TV 13 from Thurs. March 14 at 4 p.m. (Carrots)

(Click here for the December live appearance)

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

For more heart healthy recipes visit www.brmh.net/recipes or www.jacksoninaction.org/recipes

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Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Almond Energy Bites - A Sweet Treat for February's Harvest of the Month

By Ruth Lahmayer Chipps, MS, RDN, CD Jackson In Action Communications Director 

Almonds!

Heart-Healthy & Mediterranean

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Turn Out for these Bean Events:

Watch WEAU-TV-13 Thurs Feb. 14, 4 p.m. Newscast. “Almonds” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD

BRMH Hospital - Harvest of the Month Almond Event –Wed. Feb. 20, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Almond are the feature for February- Heart Month!

Almonds Tips & Nutrition 

 Almonds are an excellent source of vitamin E, magnesium and manganese, and a good source of fiber, copper, phosphorous and riboflavin.

A one-ounce serving has 13 grams of “good” unsaturated fats, just 1 gram of saturated fat and is  cholesterol free.

Almonds help to slow absorption of sugar and carbs and are a satisfying snack. A portion is considered a small handful or about 23 almonds.

More almond information here.                              

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: ALMOND ENERGY BITES (No Bake) 

Plant-based (Mediterranean-style) eating is recommended to promote health and prevent disease. Almonds are a recommended part of this eating style. This yummy recipe is quick and easy— a perfect snack or breakfast item.

PRINTABLE RECIPE HERE

Recipe makes 2 dozen / 1 oz. ea.
PREP TIME: 10 MINS
COOK TIME: 0 MINS
TOTAL TIME: 10 MINS
INGREDIENTS

1 cup (dry) oatmeal (old-fashioned oats) or OAT BRAN
2/3 cup toasted coconut flakes
1/2 cup almond butter or peanut butter (or ¼ c each)
1/2 cup ground flax seed
1/2 cup semisweet chocolate chips
1/3 cup honey or agave nectar
2 Tbsp. finely chopped almonds
2 Tbsp. dried cherries or cranberries, finely chopped (optional)
1 tablespoon chia seeds (optional)
1 teaspoon Vanilla

DIRECTIONS:
Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.  Form into 20-24 round bites. (about 1 in. diameter). Approx. 150 Cal, 9g Fat, 13g Carb., 2g Fiber,4g Protein

MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE appearance on WEAU-TV 13 from Thurs. Feb 14 at 4 p.m. (Almonds)

(Click here for the December live appearance)

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

For more heart healthy recipes visit www.brmh.net/recipes or www.jacksoninaction.org/recipes

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Six Ingredient Sensation: White Bean, Spinach & Tomato Jumble

By Ruth Lahmayer Chipps, MS, RDN, CD Jackson In Action Communications Director 

Beans!

Mediterranean Style

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Turn Out for these Bean Events:

Watch WEAU-TV-13 Thurs Jan. 17, 4 p.m. Newscast. “Beans” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD

BRMH Hospital - Harvest of the Month Bean Event –Wed. Jan.23, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Beans are center stage this month!

Beans Tips & Nutrition 

 Varieties of dry beans include pinto, navy, lima, black, garbanzo, and great northern.

Beans provide protein, carbs and fiber. They are the mainstay of the Mediterranean-style diet.

 Beans can be added to salads, omelets, burritos, tacos, chili, & soups. Substitute beans for meat in recipes.                                      

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: WHITE BEAN, SPINACH & TOMATO JUMBLE 

Plant-based (Mediterranean-style) eating is recommended to promote health and prevent disease. Dried beans and legumes are key components in menu planning. This simple recipe kicks up the flavor and is bursting with color.  Eat the rainbow!

Servings: 4

• INGREDIENTS

  3 slices bacon, cut in 1-inch pieces optional)

  1 medium onion, halved, thinly sliced

  1, 15 oz. can diced tomatoes (2 c.)

  1, 15 oz. can Cannellini or navy beans, rinsed and drained (2 c.)

  4 cups loosely packed torn spinach

  5 teaspoons Balsamic or red wine vinegar

  Method:

  1.    In a large fry pan, cook bacon pieces until crisp.  Remove bacon to paper towel to drain.  Leave bacon grease in pan.

  2.    Add onions to bacon grease in the fry pan; cook until just tender, about 3 minutes.

  3.    Stir in beans and tomatoes. Cook and stir over medium heat until heated.

  4.    Stir in spinach; cover and cook until just wilted, about 30 seconds.

  5. Add vinegar. Stir in cooked bacon.

  Makes 5 servings

  Approx. nutrition information per 1 c. Serving. 190 Calories, 7g Fat, 21g Carb., 6g Fiber, 12g Protein

  MORE RECIPES: www.JacksonInAction.org/recipes
  

VIEW THE LIVE appearance on WEAU-TV 13 on Thurs. Jan. 17 at 4 p.m.

(Click here for last months live appearance)

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

White Bean, Spinach & Tomato Jumble VIDEO

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Turn it Up with Roasted Turnip Tater Mash

By Ruth Lahmayer Chipps, MS, RDN, CD Jackson In Action Communications Director 

It’s Turnip Time!

Turn up the heat!

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Turn Out for these Turnip Events: Events:

Watch WEAU-TV-13 Thurs Dec. 20, 4 p.m. Newscast. “Turnip” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD

BRMH Hospital - Harvest of the Month Turnip Event –Wed. Dec. 19, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Turnips take the stage this month!

Turnip Tips & Nutrition 

· A one-cup serving of turnips has 34 calories, dietary fiber, and vitamin C.

· The best way to store turnips is wrapped in plastic and refrigerated for up to two weeks.                                          

Harvest of the Month

Turnip Info.Click Here

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: TURNIP TATER MASH 

Pairing turnips with taters means the end result is a great tasting mash that is lower in carbs!

Servings: 10 (Approx.1/2 c. ea.)

• INGREDIENTS

  10 Medium red potatoes: Skin on and quartered

  2 Turnips: peeled and cubed

  2 Tablespoons olive oil

  2 teaspoons minced fresh garlic

  Salt and Pepper—sprinkle lightly

  1/2 teaspoon fresh thyme leaves, finely chopped

  1/2 Cup low fat milk, warmed

  2 Tablespoons melted butter

  Method:

  Place turnips and potato on a baking sheet in a  single layer and drizzle with olive oil. Season with salt and pepper. Roast the vegetables for 20 minutes.  Stir the veggies and continue roasting for 15- 20 minutes longer. The potatoes and turnips will be tender and lightly golden brown when finished.

  Transfer to a mixing bowl. Add the milk, melted butter and thyme and mash using a hand-held potato masher (for a lumpier mash) or use a stand mixer fitted with the paddle attachment and blend on medium speed until creamy. Taste the mash and season with additional salt and pepper to taste, if necessary.

• Perfect holiday side dish~

• Approx. nutrition information per 1/2 c. Serving.  Approx. 150 Calories, 5g Fat, 24g Carb., 3g Protein, 3g  Fiber

MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE appearance on WEAU-TV 13 on Thurs. Dec. 20 at 4 p.m.

(Click here for this months live appearance)

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Dec. Harvest of the Month B-WELLthy Recipe

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Seasonal Surprise: Roasted Squash Apple Bake with Sage

By Ruth Lahmayer Chipps, MS, RDN, CD Jackson In Action Communications Director 

It’s Squash Season

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Celebrate Squash With These Events:

WEAU-TV-13 Tues. Nov. 13, 4 p.m. Newscast. “Squash” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD on Tues. Nov. 13 at 4 p.m.

BRMH Hospital - Harvest of the Month Apple Event –Tues. Nov. 20, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin with Kendal Schmitz, Viterbo University Senior Nutrition & Dietetics Student.

Featured Squash Recipe with Apples & Sage

Squash Nutrition 

One cup of winter squash contains only 80 calories, and it has very low amounts of fat and sodium.

The rich colors of winter squash come from its carotenoid content, which may help improve eyesight .                                            

Harvest of the Month

Squash Info.Click Here

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: SQUASH APPLE BAKE WITH SAGE 

Use Butternut or any favorite seasonal squash. A vegetable peeler can help remove the skin.

Servings: 8 (Approx.2/3 c. ea.)

• INGREDIENTS

  5 c. Butternut squash

  4 c. Granny Smith apples

  ¼ c. Butter, melted

  1/2 c. Brown sugar, packed

  1 Tbsp. Flour

  1 tsp. Salt (optional)

  ½ tsp. ground mace (or allspice)

  ½ tsp. Dried sage or 1 Tbsp. fresh sage (very finely chopped)

  Method:

  Peel and cut squash and apples into 1 inch pieces slices.  Place in a large bowl. Melt butter and add with rest of ingredients.  Stir well.  Put in a large casserole. Cover and bake at 350 until squash and apples are soft.  Stir. May take up to one hour.  Check at 45 min. with the tip of a small sharp knife.

• Perfect holiday side dish~

• Approx. nutrition information per 2/3 c. Serving.

MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE appearance on WEAU-TV 13 on Tues. Nov. 13 at 4 p.m.

(Click here for last months appearance)

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Watch the B-Wellthy Recipe Video Here

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Apple Slaw Brings a Sweet Crunch to the Season

By Ruth Lahmayer Chipps, MS, RDN, CD ---Jackson In Action Communications Director 

Recipe Videos: www. brmh.net/recipes

Apple trees are cultivated worldwide, and are the most widely grown species in the genus Malus. The tree originated in Central Asia, where its wild ancestor, Malus sieversii, is still found today. Apples were brought to North America by European colonists  and have religious and mythological significance in many cultures, including Norse, Greek and European Christian traditions.

Cook it: Everything is better with apples. They pair very well with cinnamon, nutmeg and ginger.

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Celebrate Apples with these events:

WEAU-TV-13 Thurs Aug. 13, 4 p.m. Newscast. “Cabbage” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD on Thurs. Oct. 11 at 4 p.m.

BRMH Hospital - Harvest of the Month Appple Event –Wed. Oct. 17, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Crunch and Apple at BRMH Hospital Cafe!

Apple Nutrition                                                Apples have virtually no fat. One medium apple has about 80 Calories and a good source of fiber.

Harvest of the Month

Apple Info.Click Here

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

HARVEST APPLE SLAW 

Speed up the prep by purchasing cole slaw mix. Vanilla yogurt gives just the right sweet to this crunchy delight.

Servings: 10 (Approx.1/2 c. ea.)

• INGREDIENTS

• 3 c. Cabbage, shredded (Approx. 1 bag)

• 2 c. Apples, sliced thin

• 1 c. Celery, sliced diagonally

• DRESSING:

• 1/3 c. Plain lowfat yogurt (or plain Greek Yogurt or light sour cream) or vanilla yogurt

• 2 Tbs. Pineapple juice (or honey) -  omit if using vanilla yogurt

• ½ t. Prepared mustard (or 2 t. Dijon mustard)

• ½ t. Celery seeds

• 2 Tbsp. apple cider vinegar (more or less)

• ¼ c. Mayonnaise (optional)

• Per ½ c. Serving (Makes 10 Serv.)

• ¾ c. Sliced almonds or slivered

• ¾ c. Dried cranberries (craisins) or other dried fruit, minced

• PREPARATION:

• Combine vegetables

• Combine dressing. Taste and adjust.  Add to vegetables. 

• Serve immediately or chill and serve.  A tasty side dish or topping for sandwiches. Use your favorite seasonal apple variety. Adapted from Celebrating a Healthy Harvest Recipes--Cookbook)

• Variations…Add grilled chicken and other vegetables such as carrots, bell peppers, etc. 

MORE RECIPES :www.JacksonInAction.org/recipes

photo: Katie Schmidt

See Ruth Lahmayer Chipps, MS, RDN, CD with Host Judy Clark on WEAU-TV 13 Eau Claire, Wisconsin Oct. 11 at on 4 p.m. LIVE

VIIEW THE LIVE appearance on WEAU-TV 13 on Oct. 11

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

For this and more recipes visit http://www.brmh.net/recipes

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Kimchi Cabbage Saute Will Spice Up Your Life!

By Ruth Lahmayer Chipps, MS, RDN, CD ---Jackson In Action Communications Director 

Recipe Videos: www. brmh.net/recipes

There are at least a hundred different types of cabbage grown throughout the world, but the most common types in the United States are the Green, Red, and Savoy varieties.

Cook it: Cabbage can be steamed, boiled, braised, microwaved, stuffed, or stir-fried, and eaten raw.

Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

Celebrate Cabbage with these events:

WEAU-TV-13 Thurs Aug. 13, 4 p.m. Newscast. “Cabbage” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD on Thurs. Sept. 20 at 4 p.m.

BRMH Hospital - Harvest of the Month Cabbage Event –Thurs. Sept. 27, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Cabbage Nutrition                                                   Cabbage has virtually no fat. One cup of shredded raw cabbage contains 50 calories and 5 grams of dietary fiber. It also contains 190% of the recommended daily amount of vitamin C. Cabbages are also an excellent source of fiber,  vitamin K, calcium, potassium, and magnesium.

Harvest of the Month

Cabbage Info.Click Here

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

KIMCHI CABBAGE SAUTE 

Kimchi is a traditional fermented cabbage dish from Korea. This quick recipe includes some of the key intense flavors.

Servings: 6 (Approx. 2/3 c. ea.)

INGREDIENTS

• 2 Tbsp. olive or dark sesame oil

• 2 scallions, cut into ½” pieces, plus more, sliced

• 2 garlic cloves

• 1 1” piece peeled ginger, chopped

• 2 Tablespoons gochujang or other chili sauce (sriracha)

• 1 Tablespoon fish sauce (can substitute soy sauce)

• 1 Tablespoon unseasoned rice vinegar

• 2 t. Soy sauce or ponzu (optional)

• 2 t. maple syrup

• 1 Tbsp. sesame seeds

• ½ head green cabbage, cut into 1” strips

• Kosher salt (optional) photo: Katie Schmidt

RECIPE PREPARATION  

Heat oil in a large skillet over medium high heat. Add scallions, garlic, ginger, gochujang, fish sauce,  rice vinegar, optional soy/ponzu and maple syrup. Add cabbage and cook, tossing often, until crisp-tender, about 5 minute. Sprinkle with 1 Tbsp sesame seeds and optional salt.  

Serving suggestion:  After cabbage is cooked, add one egg per person to top of cabbage. Reduce to simmer, cover and serve when egg is cooked. Other protein options: add cooked chicken, beef or pork at the end of the cooking process.  Vegetarian: add cubed firm tofu and chopped peanuts . Makes 6 Servings. Per 2/3 c. Serving: Approx. 130 Calories, 4g Fat, 15g Carb. 3g Fiber, 4g Protein

See Ruth Lahmayer Chipps, MS, RDN, CD with Host Judy Clark on WEAU-TV 13 Eau Claire, Wisconsin Sept. 20 at on 4 p.m. LIVE

To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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