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 Photo: Katie Schmidt

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

AromaticCarrotSalad.png

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.

Harvest of the Month - JIA Hi Res 4.18.jpg

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 Chipps Garden Gal Chef.jpg

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

AromaticCarrotSalad.png
carrots.jpg

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

 

For more heart healthy recipes visit:

https://www.jacksoninaction.org/harvestofthemonth

Harvest of the Month - JIA High Res.jpg

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.

Carrots_1_LowRes.jpg

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.

JIA_4C-01 (website under)-01.png

Sweet Citrus! Oranges for Harvest of the Month

By Ruthie Chipps, MS, RDN, Communications Director for Jackson In Action

Oranges are a refreshing and healthy fruit. Enjoy them throughout the year and look for peak choices during winter in the United States.

Let's take a look at the many options for using fresh oranges.

Cooking Tips:

Whether it's sweet or savory flavors, include this colorful citrus fruit regularly:

  • Toss segments into hot cinnamon oatmeal or cool vanilla yogurt.

  • Squeeze oranges into smoothies.

  • Grate orange zest (from the skin) into baked goods like cookies and quick breads.

  • Stir-fry oranges in Asian dishes with pork and chicken.

Nutrition:

  • Oranges provide an excellent source of vitamin C, fiber, folate and potassium.

  • Oranges may help repair damaged cells in the body via naturally occurring antioxidants.

  • Potassium plays a role in supporting healthy blood pressure and supports heart health.

  • Fiber assists with digestion and provides a feeling of fullness.

Varieties of Oranges

Navel – Large, easy to peel with a sweet flavor.

Valencia – Thin skin with slightly tart flavor.

Blood Orange – Dark rich red color and sweet flavor.

ORANGE & APPLE CRAISIN SALAD

2 tablespoons olive oil
2 tablespoons red wine vinegar
2 1/2 tablespoons orange juice 1/2 cup craisins (or raisins)
2 oranges
1 apples
1/3 cup pecans (or walnuts, roughly chopped)
1/4 teaspoon salt (or to taste)
1/4 teaspoon pepper (or to taste)

Method; In a large bowl, whisk the olive oil, red wine vinegar, and orange juice. Add the craisins and set aside.
Peel the orange and cut it into small pieces.
Core the apples and cut them in small pieces.
Add the oranges, apples, pecans to the bowl with craisins. Add salt and pepper to taste.
Toss everything together and serve.

Harvest of Month - Orange Dressing with Fruit & Greens

Ingredients (Serves 4):

  • 1/4 cup orange juice

  • 3 tablespoons vinegar

  • 1 Tbsp. mustard (Dijon or other)

  • 1 1/2 tablespoons white sugar

  • 2 Tablespoons olive oil

  • Salt & Pepper (pinch of each)

  • 8 cups greens (romaine, lettuce, spinach, or other)

  • 2 cups vegetables, chopped (broccoli, cabbage, carrots, cauliflower, celery, peppers, onions, or tomato)

  • 2 cups fruit, chopped (apples, berries, grapes, or oranges)

Method: Combine dressing ingredients in a container with a screw top or whisk with a fork. Close tightly and shake until combined. Store in refrigerator until ready to use (up to 1 week).  For each salad, top 2 cups of greens with 1/2 cup vegetables and 1/2 cup fruit. Take dressing from the refrigerator and shake hard to combine ingredients again. Drizzle 2 tablespoons of dressing onto each salad.

Tips: Use any fruit juice you want. Leave out the sugar with sweeter juices such as pomegranate or clementine. This salad dressing will be thinner than store bought salad dressing.

Nutrition Facts - servings per recipe / Serving Size: 3 cups salad with 2 Tablespoons dressing. Approx. 160 Calories,7g Fat, 21g Carb., 5g fiber,  3g Protein

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. 

Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes, blogs & videos. She is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com

Corn is the Spotlight for Harvest of the Month

By Ruthie Chipps, MS, RDN, Communications Director for Jackson In Action

Confetti Corn Salad with Herbs

  • Ingredients:
    1 Tbsp. Dijon mustard
    3 Tbsp. vinegar
    1 1/2 Tbsp. olive oil
    Pinch of salt and pepper (optional)
    1 1/2 cups fresh corn kernels (previously cooked) or frozen corn (thawed/drained)
    2 cups halved cherry tomatoes (optional)
    1/4 c. bell pepper, chopped 1/4 c. thin sliced red onions
    2 Tbsp. fresh oregano or basil (or 2 t. dried herbs)
    Method:
    Stir together the vinaigrette (mustard, vinegar, olive oil).
    Add other ingredients, chill and serve.

Watch this Segment from 2021 on Edamame (with CORN) on NBC-TV. Ruthie Chipps, MS, RDN, CD, Host of “Harvest of the Month” on NBC TV

Four Ingredient Corn & Edamame Succotash

  • 1 Tbsp. olive oil

  • 1 Medium onion, chopped

  • 1 Medium pepper, chopped

  • 2 c. Edamame

  • 1 c. Corn

  • 2 t. Italian seasoning or Herbs d’ Provence

    Method:

    Heat 11 in skillet. Add olive oil

    Add onion and pepper. Saute for 3-4 minutes.

    Add edamame and corn and cook for an additional 4 minutes.

    Add herbs and serve.

Corn

Corn is rich in folate, fiber and Vitamin C. It’s a starchy staple used in recipes and side dishes.

What is Edamame?

Think of this green vegetable as baby soybeans. They’re harvested while green and soft - unlike mature soybeans that become dry and light brown. They’re a staple food in Asia and are becoming mainstream in the U.S. - partly due to their rich protein content. .

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.

Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes, blogs & videos. She is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com

Watermelon is “Nature’s Candy” for Harvest of the Month

By Ruthie Chipps, MS, RDN, Communications Dir. for Jackson In Action

Celebrate the sweet and refreshing flavor of watermelon for Harvest of the Month in August. It’s the perfect summer treat!

How Sweet it is!

Check out this fun and engaging video from with Registered Dietitian and “Rockstar” (www.Jump withJill.com) that features watermelon!

Click to view

Thai Watermelon Salad. Receipe and photo: Ruthie Chipps

Thai Watermelon Salad

Ingredients:

  • 1/3 Cup seasoned rice vinegar

  • 2 Tbsp. toasted (dark) sesame oil

  • 1 ½ teaspoon soy sauce

  • 1 Tbsp. minced fresh ginger (or refrigerated paste)

  • Dash of cracked pepper to taste

  • 1 teaspoon chili paste or Sriracha sauce

  • 6 Cups diced seedless watermelon

  • ½ Cup feta cheese (optional)

  • ½ Cup chopped mint or cilantro

  • Optional: 8 Tablespoons dry roasted and salted peanuts, chopped or pumpkin seeds

Instructions:

Whisk together the vinegar, oil, soy sauce, ginger, pepper and chili paste. Toss with rest of the ingredients. Serve on salad greens. Sprinkle the cilantro (or mint) and optional peanuts (or pumpkin seeds) over the watermelon and feta cheese.. Servings: Makes 8 Servings. Approx. 90 Calories per 1 c. serving

Watch this slight twist on the above recipe with the addition of cucumbers, garlic and onions. Video from BWELLthy.

Cucumber Watermelon Thai Salad

This “variation” recipe shown in the video above, pairs watermelon with crunchy cucumber - a winning combination:

Ingredients:

  • ¼ Cup orange juice

  • ½ Cup seasoned rice vinegar

  • 2 Tbsp. toasted (dark) sesame oil

  • 1 ½ teaspoon soy sauce

  • 1 Tbsp. minced fresh ginger (or refrigerated paste)

  • 1 tsp. fresh garlic, fine mince

  • Dash of cracked pepper to taste

  • 1 teaspoon chili paste or Sriracha sauce

  • 2 Cups cucumber, finely chopped

  • 6 Cups diced seedless watermelon

  • ½ Cup chopped green onions (or red)

  • ½ Cup chopped cilantro

  • Optional: 8 Tablespoons dry roasted and salted peanuts, chopped

Instructions: Whisk together the ginger, garlic, vinegar, juice, oils, soy sauce and chili paste. Toss with the rest of the ingredients. Serve on salad greens. Sprinkle the green onions, cilantro and optional peanuts over the watermelon. Garnish with fresh cracked pepper to taste. If desired, add grilled chicken, salmon or shrimp for an entrée salad. Servings: Makes 8 Servings. Approx. 90 Calories per 1 c. serving

Watermelon Nutrition: Watermelon has more lycopene than any other fresh fruit or veggie. Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders. Other Nutrients:

Vitamin A - Hels keep skin and bones healthy, resists and fights infections, maintains good eyesight.

Vitamin C - Needed for blood clotting and preventing excessive bleeding.

Potassium - Helps lower blood pressure and is important for nerve function.

  • Fast Fact: Watermelons are in the same gourd family as squash and cucumbers

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. 

Harvest of the Month Outdoor Kitchen Set

Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and is 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.NewMediaIcons.com

Skillet Asparagus Parmesan for Harvest of the Month

Ruth Lahmayer Chipps, MS, RDN, Communications Dir. for Jackson In Action

Ruth Chipps, MS, RDN, Host of “Harvest of the Month. CLICK TO VIEW May 30, 2023 Aspargus Harvest of the Month segment on NBC-TV (WEAU)

Celebrate Spring!

Spring has sprung and fresh asparagus is a seasonal treat that’s a superfood. Rich in nutrienst and fiber, asparagus is the perfect addition to any meal.

Asparagus can be eating raw in a salad, sauteed, steamed, microwaved or stir fried. Experiment with different methods to enjoy this luscious and healthy dark green vegetable.

Harvest of the Month features as recipe for “Skillet Asparagus Parmesan.” It’s a quick and flavorful way to prepare asparagus.

Skillet Asparagus Parmesan

Ingredients:

1/3 cup shelled walnuts, pistachios or other nuts.
1 pound asparagus, woody ends removed, cut into 2-inch pieces on the bias
1 Tbsp. olive oil
1/2 c. chopped tomatoes (optional)
3 Tbsp. finely chopped fresh herbs-- dill, oregano, parsley, etc.
Dressing: 3 Tbsp. trimmed and thinly sliced green onions
1 ½ Tbsp. fresh lemon juice
Pinch of salt and pepper, plus more to taste
1/4 cup olive oil
1/4 cup plus 2 tablespoons shredded Parmesan cheese
2 Tbsp. feta cheese (optional)

INSTRUCTIONS
Toast the nuts: Heat a 10- 12-inch skillet over medium heat and add nuts, stir occasonally until lightly browned (about 3 minutes). Remove and let cool.
Cook the asparagus: Increase heat to medium-high. Add olive oil to coat the bottom. Add the asparagus and sauté until tender, about 5 minutes for thinner spears and 7 minutes for thicker spears. Once cooked, remove the asparagus and place it in a serving bowl.
Make the dressing: In a medium bowl, combine the green onions, lemon juice, pinch of salt and pepper. Let sit for 2 minutes. Whisk in the oil, then stir in nuts, cheese, and 3 tablespoons of herbs.
To serve: Dollop asparagus with dressing, top with remaining herbs, and sprinkle with more cheese if desired. Taste and adjust salt as needed.

Recipe Development: Ruth Chipps, MS, RDN

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. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

Ruth Lahmayer Chipps, MS, RDN

Ruth 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.NewMediaIcons.com

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.

Sweet Green Spinach Smoothie Photos: Katie Schmidt

Sweet Green Spinach Smoothie Photos: Katie Schmidt

SweetGreenSmoothie.png

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.

Harvest of the Month - JIA Hi Res 4.18.jpg

Spinach is versatile and healthy.

Toss into soups, stews or casseroles.

Enjoy as a crisp salad

Saute with garlic and tomatoes.

Sweet Green Smoothie

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 Chipps Garden Gal Chef.jpg

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. She hosts Harvest of the Month on NBC-TV. 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

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

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

More tips and recipes: www.JacksonInAction.org/recipes

Wach the Recipe Video:

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

Harvest of the Month - JIA High Res.jpg
green smoothie blog.jpg
Spinach_6_sm.jpg
Spinach_5_sm.jpg

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. 

JIA_4C-01 (website under)-01.png

Harvest of the Month: Cranberries with a ginger twist

Ruth Lahmayer Chipps, MS, RDN, Commmunications Director - Jackson In Action

Recipe, Photo and content by: Ruth Chipps, MS, RDN, CD

Cranberries are the sauce of the season and this month’s Harvest of the Month features a very quick and delicious ginger-infused cooked cranberry sauce.

Use fresh or frozen berries and incorporate the level of spice you enjoy. For extra zip, use fresh grated ginger root.

Cranberries are rich in nutrients including antioxidants—considered protectors of heart disease and other chronic conditions.

Incorporate cranberries in sauce, baked goods, oatmeal, cookies and even savory bread dressing.

Cranberry Ginger Sauce

Ingredients:

  • 12 ounces fresh cranberries rinsed and drained (about 3.5 cups)

  • ½ cup water

  • 1/3 cup maple syrup or to taste

  • Juice of ½ navel orange (2 to 3 tablespoons) or to taste

  • 1 teaspoon cinnamon

  • ½ teaspoon ground ginger or 2 tsp. fresh ginger root, minced

  • 1 tsp. grated orange zest


Method: Add ingredients into saucepan. Stir occasionally so the sauce doesn't stick. Cook until cranberries start to burst and the mixture thickens—about 10 minutes.

Let cool before serving at room temperature or chilled.

“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.”

It's tomato time with September Harvest of the Month

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

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.

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. 

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

Sweet Green Spinach Smoothie Photos: Katie Schmidt

SweetGreenSmoothie.png

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.

Harvest of the Month - JIA Hi Res 4.18.jpg

Spinach is versatile and healthy.

Toss into soups, stews or casseroles.

Enjoy as a crisp salad

Saute with garlic and tomatoes.

Sweet Green Smoothie

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 Chipps Garden Gal Chef.jpg

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

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

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!

Harvest of the Month - JIA High Res.jpg
green smoothie blog.jpg
Spinach_6_sm.jpg
Spinach_5_sm.jpg

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. 

JIA_4C-01 (website under)-01.png

Harvest of the Month: Winter squash salad with maple dijon dressing

By Ruth Chipps, MS, RDN, CD, Communications Dir. for Jackson In Action

Recipe and Photo: Ruth Chipps

Butternut squash salad with maple dijon dressing

1 medium-sized butternut squash (peeled and cubed)
2 Tbsp. olive oil
salt + black pepper
1 Tbsp. butter
1/4 cup pecans
2 Tbsp. brown sugar
2 cups baby spinach or arugula (chopped) 1/2 c sliced apples (Granny Smith or other)
1/4 cup dried cranberries
2 Tbsp. feta cheese

For the Maple Dijon Dressing:
1 Tbsp. dijon mustard
2 Tbsp. maple syrup
2 Tbsp. apple cider vinegar
2 Tbsp olive oil or other
Salt and pepper to taste
Method:
Preheat oven to 400 degrees and position a rack in the center of the oven.
Toss butternut squash cubes in 1 1/2 Tbsp. olive oil and 1/8 tsp salt and 1/4 tsp pepper. Roast for 15-20 minutes or until just tender.
While roasting, prepare pecans by heating an 11-inch skillet over medium heat. Once hot, add butter, brown sugar and pecans. Toss or stir until toasty and fragrant, being careful not to burn. Remove from skillet.
Transfer to a plate to cool, spreading to make sure they don’t stick together.
Chop or loosely tear greens and add to a serving bowl along with the apples, cranberries and feta. Once butternut squash is done, toss it right into the bowl along with the pecans.
Lastly, prepare the dressing by combining ingredients. Pour over salad and serve.

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

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 & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com

Summer Squash Tots: A fun family favorite for Harvest of the Month

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

Summer Squash Tots. Recipe and Photo: Ruth Chipps

Summer Squash Tots. Recipe and Photo: Ruth Chipps

Summer Squash Tots on WEAU-TV (NBC)

Summer Squash Tots on WEAU-TV (NBC)

Harvest of the Month for August features a low-carb vegetable that’s easy to obtain at farmers markets in late summer. Summer squash is the main ingredient in the featured recipe, Summer Squash Tots. These home-made “tots” take the place of higher calorie traditional potato tater tots with savory flavors from onion, garlic and parsley. The tots are easy to make—and be sure to include the soaking and squeezing of excess liquid step before forming into tots.

Summer Squash Tots

INGREDIENTS

  • 3 medium yellow summer squash or zucchini, shredded

  • 1/2 tsp salt

  • 2/3 cup panko bread crumbs

  • ½ cup sharp cheddar cheese or other variety - finely grated

  • 2 eggs

  • 1 tsp cornstarch

  • 2 Tbsp. fine minced onion

  • ½ tsp garlic powder

  • ¼ tsp ground black pepper

  • 1/4 tsp. dried parsley or 2 T fresh parsley

  • 3 Tbsp. Olive oil and non-stick spray

METHOD:

OPTIONS: For Cooktop use 11 in skillet or to bake, preheat oven to 425 degrees. Spray/oil a standard size cookie sheet with nonstick spray.

Place grated zucchini (can use food processor) in a bowl, add ½ teaspoon salt and mix well. t Put the grated squash in a colander (or use a cheesecloth). Let sit while you prepare the rest of the ingredients.

In a mixing bowl add breadcrumbs, cheese, eggs, cornstarch, onion, garlic, pepper and parsley.

Rinse the grated squash to remove salt and use your hands to squeeze all the extra liquid from the grated squash in the colander. You should have about 1 cup of liquid for every pound of squash you use. Discard the liquid.

Using a large spatula, mix the ingredients together until combined.

Using a tablespoon for uniform measurement, scoop zucchini and form into tots. For pan frying, flatten the tots.

If baking, place onto the prepared baking sheet. Lightly spray tops with oil.

Place into the oven and bake until golden brown and crisp, about 18-22 minutes.

For cooktop, heat an 11 in. skillet to medium hot. Spray with nonstick spray and add 3 Tbsp. Olive oil. Pan-fry tots on each side until brown on each side.

Serve immediately alongside your favorite dip (ketchup, marinara or ranch).

“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.”
Summer-Squash_Facebook_Poster_HOM_English.jpg
Summer-Squash_Newsletter_HOM_English.jpg
IMG_0210.jpg

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 & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com

Hestan Culinary cookware was provided for this segment.

Plant-rich edamame feature for Harvest of the Month

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

Plant-Rich Edamame Fried Rice

Plant-Rich Edamame Fried Rice

What is Edamame?

Think of this green vegetable as baby soybeans. They’re harvested while green and soft - unlike mature soybeans that become dry and light brown. They’re a staple food in Asia and are becoming mainstream in the U.S. - partly due to their rich protein content. .

  • The word ‘edamame’ means ‘stem beans’ - which is how they were originally sold with steams attached.

  • Edamame is one of a few vegetables (plant-foods) that has complete protein content.

  • They have a slightly sweet taste, similar to lima beans crossed with green peas.

  • Edamame MUST be boiled prior to eating. The pods are NOT edible.

  • Enjoy them as a snack or tossed into soups, salads or stir-fry’s.

  • A 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fiber, calcium, iron, and vitamin C.

0417211916a.jpg
0417211907a.jpg

Plant-Rich Edamame Fried Rice

Edamame is essentially "young green soybeans."  They must be cooked prior to eating and the "pod" is not edible. Look for edamame in the frozen vegetable section and Asian section of grocery stores. It's rich in protein, fiber and other nutrients.

Ingredients:
2 C. cooked rice or 1 medium head of cauliflower
2 Tablespoons dark sesame oil
1 Large carrot, cubed
2 Eggs, beaten
1/4 C. Green onions, chopped
2 Cloves garlic, minced
1 C. frozen edamame
3 Tablespoons soy sauce
1/2 C. peanuts or cashews
1/4 C. cilantro, minced

Directions:
Use previously cooked rice or cook fresh rice. Alternate: Shred cauliflower by running the florets through a food processor.
Heat a medium to large skillet to medium heat.
Add sesame oil.
Add in the carrots, and sauté until tender.
Add in the rice (or cauliflower) and more oil if needed.
Add in the green onions, garlic and edamame, and sauté for a minute.
Increase the heat to medium. Cook rice (or cauliflower) til soft, but not mushy.
Add in the eggs and try to coat and stir until fully cooked.
Add the peanuts or cashews and soy sauce, mix well,
Toss in the cilantro and remove from heat.

Serve as a main course (recipe is naturally rich in protein from the edamame, eggs and nuts). Balance with a fresh green salad.

Disclosure: Hestan Culilnary cookware was provided for the taping and photography of this post.

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

IMG_4158.JPG

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 & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com

Carrot Chickpea Toss For Harvest of the Month

By Ruth Chipps, Jackson In Action Communications Director

Carrot 3 HOM.png

Recipe and Photo: Ruth Chipps

CARROT & CHICKPEA 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.

KI BLog.jpg

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 & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com



May Harvest of the Month Features Lettuce & Local Greens

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

Lettuce. HOM.unsplash.com.jpg

May brings spring showers and a fresh focus on produce. Harvest of the Month is a Jackson County initiative that provides new ideas for incorporating produce into a healthy eating pattern. May features lettuce and includes a cooking demo on WEAU-TV 13, Eau Claire, Wisconsin: 

Varieties of lettuce include Green Leaf, Red Leaf, Romaine, Bibb, Iceberg, Arugula, Escarole, Spinach and Kale. For best results when washing greens, use a salad spinner which removes excess liquid.

Getting greens nearby: Jackson County Farmers Maret starts Thursday May 28th & Saturday May 30th. For details on new market operations this year, please visit https://www.jcfarmmarket.org/

Additionally, there are two aquaponic operations in Western Wisconsin. These are systems where the waste produced by farmed fish supplies nutrients for plants grown in water— which purifies the water. Year-round operations that produce fish and leafy greens are:  www.floatinggardens.farm - a family farm in Mindoro and  www.superiorfresh.com  - The world’s largest operation of it’s type in Northfield, Wisconsin. Find local lettuce in Black River Falls at The Corner Market, Hansen’s IGA, and Kwik Trip stores.  Check labels for growing location.

MixedGreens_WEAU.jpg

 Harvest of Month - Orange Dressing with Fruit & Greens

(Print it HERE)

Ingredients (Serves 4):

  • 1/4 cup orange juice

  • 3 tablespoons vinegar

  • 1 Tbsp. mustard (Dijon or other)

  • 1 1/2 tablespoons white sugar

  • 2 Tablespoons olive oil

  • Salt & Pepper (pinch of each)

  • 8 cups greens (romaine, lettuce, spinach, or other)

  • 2 cups vegetables, chopped (broccoli, cabbage, carrots, cauliflower, celery, peppers, onions, or tomato)

  • 2 cups fruit, chopped (apples, berries, grapes, or oranges)

Method: Combine dressing ingredients in a container with a screw top or whisk with a fork. Close tightly and shake until combined. Store in refrigerator until ready to use (up to 1 week).  For each salad, top 2 cups of greens with 1/2 cup vegetables and 1/2 cup fruit. Take dressing from the refrigerator and shake hard to combine ingredients again. Drizzle 2 tablespoons of dressing onto each salad.

Tips: Use any fruit juice you want. Leave out the sugar with sweeter juices such as pomegranate or clementine. This salad dressing will be thinner than store bought salad dressing.

Nutrition Facts - servings per recipe / Serving Size: 3 cups salad with 2 Tablespoons dressing. Approx. 160 Calories,7g Fat, 21g Carb., 5g fiber,  3g Protein

WATCH THE 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.  www.JacksonInAction.org

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

IMG_0210.jpg

Ruth Lahmayer Chipps, MS, RDN, CD is a registered dietitian nutritionist and garden guru. For more information, visit www.Lahmayer.com and www.KitchenIcons.com