by Ruth Chipps, MS, RDN, Communications Director for Jackson In Action
Cherries are ripe with good nutrition and this month we celebrate this lucious fruit.
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by Ruth Chipps, MS, RDN, Communications Director for Jackson In Action
Cherries are ripe with good nutrition and this month we celebrate this lucious fruit.
By Ruth Lahmayer Chipps, MS, RDN, CD, Communications Director, Jackson In Action
Ingredients:
2 Tbsp Unsalted butter or olive oil
2 Large sweet potatoes, washed, peeled and cubed
1/2 c. Orange juice
1 t. Powdered ginger
1 t. Cinnamon
1/2 c. Orange juice
1/2 Cup Cranberries - frozen or fresh
1/4 Cup Pecans or pistachios
3 Tbsp. Pepitas (pumpkin seeds) optional
2 Tbsp. honey
2 Pinches salt
Fresh mint for garnish.
Instructions
Preheat 11 in skillet. Add butter or oil. Add cubed sweet potatoes and saute.
Cook for 1 minute, then add orange juice, ginger powder, cinnamon powder and saute everything for 4-5 minutes or until potatoes are cooked (stir every minute). Add cranberries, salt and saute.
Cook for another minute. Add chopped nuts and mix together. Add honey.
Mix everything and cook another minute.
Turn off the heat and transfer to a serving bowl. Serve hot and enjoy.
Nutrition Information: Yield: 4 Serving Size: 1 cup.
Amount Per Serving: Calories: 217 Total Fat: 19g Saturated Fat: 8g Trans Fat: 0g Unsaturated Fat: 10g Cholesterol: 31 mg Sodium: 102 mg Carbohydrates: 36g Fiber: 6g Sugar: 18g Protein.
Note: Hestan Culinary provided 11 in. Nanobond skillet for testing the featured recipe.
Throughout March, celebrate #NationalNutritionMonth by going Beyond the Table!
Dive into the farm-to-fork aspect of nutrition, explore the various ways and places we eat, and learn about the great work RDNs and NDTRs do: http://sm.eatright.org/NNM
One medium sweet potato is only about 100 calories. Sweet potatoes provides vitamin A, C, fiber, and potassium. Eat sweet potatoes with the skin on for the best nutrition!
Sweet potatoes are the official vegetable of North Carolina! Sweet potatoes are commonly confused with yams. . Sweet potatoes are roots, where as regular potatoes are tubers, or underground stems. Our first president, George Washington, grew sweet potatoes on his farmland
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.
By Ruth Lahmayer Chipps, MS, RDN, CD ---Jackson In Action Communications Director
Asparagus is a nutrition superstar and February is the time to celebrate this delicious vegetable. Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. The program features asparagus cooking demos on WEAU-TV 13, Eau Claire, Wisconsin.
Asparagus is rich in compounds that may help reduce the risk of diseases such as cancer and promote healthy aging. Beyond the health benefits, asparagus is delicious and versatile—it’s commonly roasted, steamed, grilled, boiled and sautéed. One of the featured recipes this month uses fresh uncooked asparagus shaved into crispy ribbons tossed with a lemon parsley dressing.
Asparagus Tid Bits:
Asparagus is related to onions, leeks and garlic.
Most asparagus is grown in California but can be found in local markets mid-May to mid-June.
Prepare by removing the woody ends, gently bend the end of each asparagus spear until it snaps naturally.
For best results store upright in fridge with a damp paper towel on the ends. Cover lightly with plastic.
Nutrient-dense; high in folic acid; good source of potassium, fiber, vitamin B-6, Vitamins A, C, and thiamine. Ranked among the top fruits and vegetables for its ability to reduce the effect of cell damage and promote healthy aging.
This Spring favorite takes on a new twist with uncooked crispy asparagus ribbons. They're easy to make with a simple potato-peeler. The garlic lemon parsley vinaigrette brings a burst of freshness to the crispy salad with spring radishes, feta cheese and walnuts. See the video above for action and details.
Dressing:
Zest of 1 lemon
3 tablespoons fresh lemon juice
1 tablespoon white vinegar
2 t. sugar
2 tablespoons olive oil
2 tablespoons fresh parsley chopped
1 clove garlic minced
½ teaspoon kosher salt to taste
¼ t. ground black pepper
Salad:
1 bunch fresh asparagus
½. c. thin sliced radishes
¼ c. red onion thinly sliced
½ cup walnuts chopped
½ cup feta cheese crumbles
1 can White Beans - Chick Peas, Cannelleni or Navy Beans, drained
Method:
Stir together dressing ingredients.
Make asparagus ribbons: Place spear flat on cutting board and shave with a carrot/potato peeler.
Put ribbons in medium bowl. Add dressing to asparagus (use about half of dressing or more). Add the additional vegetables, walnuts and feta cheese if desired. Keep extra dressing in refrigerator.
Makes 6 Servings. Nutrition information per serving (2/3 c.): 170 Calories, 13g Fat, 7g Carb., 3g Fiber, 7g Protein
More OPTIONS FOR SERVING: Top with chopped cooked eggs and/or chopped avocado; Add cooked lentils for protein.
More at: www.JacksonInAction.org
Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and and hosts Harvest of the Month segment on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com
As we step into National Heart Month this February, it is the perfect time to discuss the topic of Hypertension, more commonly known as high blood pressure. High blood pressure is a major risk factor for heart disease and stroke. One in every three deaths in Wisconsin is caused by heart disease. Approximately 1.3 million Wisconsin adults have high blood pressure, and over half of those with high blood pressure do not have it under control.
Unfortunately, the numbers are even more startling for Jackson County. In a 2018 report released by the Wisconsin Department of Health Services, Jackson County ranked last amongst all counties in Wisconsin for prevalence of high blood pressure, with 43% of adult residents having diagnosed hypertension.
What is high blood pressure? And why is it referred to as a silent killer? Blood pressure refers to the force of blood pushing against the blood vessel walls in your body. High blood pressure means the pressure in your arteries is too high. Over time, this extra pressure can cause a lot of problems. Healthy arteries are flexible, strong, and elastic. With years of extra pressure, the arteries become damaged and stiff, which can weaken the blood vessels and cause fats to build up on the blood vessel walls. High blood pressure also causes the heart to work extra hard to pump blood through the body, which damages the heart muscle. High blood pressure has been linked to damage in the kidneys, eyes, and brain also. Eventually, this can lead to heart attack, stroke, aneurysm, and other major problems.
However without regular monitoring, many adults are unaware they even have a problem. High blood pressure usually has no signs or symptoms until the damage has already been done. It is important to routinely have your blood pressure checked to best take care of your health. High blood pressure is diagnosed as a reading of 130/80mm Hg or higher. If your numbers exceed 130/80mm Hg, it is important that you discuss options with your medical provider for managing your blood pressure.
Lifestyle changes can make a big impact on high blood pressure. Eating a healthy diet and being physically active can help to maintain a healthy weight. Aim for at least 30 minutes of exercise, five days per week. Reduce your sodium intake (aka eat less salt!), limit saturated fats in your diet, and limit alcohol to no more than 1-2 drinks per day. Work with your doctor to develop a plan, and if needed, take your medications as prescribed. And most importantly, take ownership of your health by regularly checking your blood pressure. Self-measured blood pressure devices for home use can be a great resource for staying in control of your health.
This February, commit to knowing your numbers by checking your blood pressure and making a lifestyle change to keep your blood pressure in check. High blood pressure is not just an issue for the elderly. Nearly 25% of adults age 20 to 44 have high blood pressure, and 10% of youth ages 12 to 19 have “prehypertension” already developing. Reach out to your friends and family to check their numbers as well. Don’t let a silent killer steal your health. Find more information and resources at www.heart.org/highbloodpressure.
By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
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
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
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.
More at: www.JacksonInAction.org
Throughout the lifespan, maintaining a regular exercise routine is one of the most powerful “medicines” you can take to prevent disease and disability and to maintain a high quality of life. However, for those who are not currently physically active, starting a new exercise routine can seem difficult. The F-I-T-T principle is a great guideline to help you become more active and work towards a healthier you. FITT stands for Frequency, Intensity, Time, and Type.
Frequency is how often you exercise. The general exercise recommendation is to do at least 30 minutes of exercise on at least 5 days a week. However, this does not have to happen immediately. When starting a new exercise routine, it is great to aim for 3-5 days per week, but with appropriate time and intensity. It is a good idea to space out your exercise sessions throughout the week, giving yourself a rest day every 2-3 days.
Intensity refers to how hard you are exercising. It is best to aim for low-to-moderate intensity exercise initially, such as walking or easy biking. When doing low-to-moderate intensity exercise, you will be working hard enough to feel some change in your body, such as increased breathing, heart rate, or muscle use, but not so much that you become out of breath or feel it is hard to keep up. You should still be able to talk and have a conversation with others at this intensity. As your fitness improves, you can gradually increase the intensity of your activity to be more challenging.
Time refers to how many minutes you spend exercising. It is recommended to do at least 30 minutes of physical activity at least 5 times per week. However, it is important to know that the 30-minute daily amount does not have to be done all at once. Research has shown that exercising for 10 minutes three times a day has the same benefits as 30 minutes all at once. When starting out, aim to exercise for 10 minutes at a time, and then gradually increase the time as you are able. Remember, any activity is better than none. Start with a realistic and safe amount for you, even if it is only a few minutes.
Type refers to what kind of exercise you are doing. Different types of physical activity that work different muscle groups contribute to a well-rounded exercise program. Great options for cardiovascular activity are walking, biking, elliptical, swimming, jogging, and water aerobics. It is also good to do basic stretching and strengthening exercises as part of your overall routine.
When starting a new exercise routine, be sure to consult with your medical provider if you have any questions or concerns about your safety. If you have any symptoms during exercise, such as chest pain, pain on your left side (neck, shoulder, arm), dizziness, or unusual shortness of breath, stop immediately and set up an appointment with your provider. Your medical provider can make sure you are set up to be successful as you improve your health by making exercise part of your daily routine.
Join Jackson In Action at Story Time at the Black River Falls Public Library! Story Time occurs on Friday mornings at 10am at the Black River Falls Public Library at 222 Filmore Street, Black River Falls, Wisconsin. Story Time is free to attend and is geared towards children ages 0-5 and their families.
During Story Time a library staff member leads easy to follow toddler time with a theme, stories, rhymes, songs, crafts, and I SPY. Jackson In Action joins the library staff on the 2nd Friday of the month with a short educational presentation on the Harvest of the Month! Harvest of the Month presentations include a short informational lesson on a fruit or vegetable, hands on activity, and taste test!
Jackson In Action will be at the following Story Times in 2024:
January 12
February 9
March 8
April 12
June 14
July 12
October 11
November 8
December 13
For more information on Story Time contact the Black River Falls Public Library.
By Ruthie Chipps, MS, RDN, Jackson In Action Communications Director
Pineapple is a deliciously flavorful tropical fruit that is rich in vitamin C and antioxidants. It also has a good amount of fiber and contains 60 calories per 2 slices (114 g). Enjoy pineapple fresh, sauteed, baked or blended in smoothies.
Tips on cutting and storing:
Cutting: Cut off the top and bottom of the pineapple. Slice off the skin from top to bottom, making sure to remove all the eyes then slice into desired pieces.
Storing: Keep pineapples at room temperature for a few days before cutting. The pineapple should have a sweet scent before cutting. Store at room temperature for 1-2 days before cutting. Once cut, keep pineapple in air tight containers in the refrigerator for 4-5 days.
Living in Wisconsin, we are not strangers to the cold, dreary days of winter. The dark mornings, darker evenings, and chilly gray days can have a big impact on your mood and your health. For a small percentage of people (estimated 4-6%), this can result in a diagnosed condition called Seasonal Affective Disorder. However, as many of 20% of people in the United States experience a milder form, which is often referred to as the “winter blues”.
For those experiencing the more serious seasonal affective disorder (SAD), it is recommended that you consult with your primary health care provider to explore treatment options. Signs of SAD include (1) feelings of depression that happen most of the day, every day, in a seasonal pattern, (2) tiredness and low energy, (3) loss of interest in activities you used to enjoy, (4) changes in appetite or weight gain, and (5) sleeping too much. This should be addressed with a medical professional.
For the other 20% of individuals who experience some level of winter blues, here are seven tips to help you beat the winter blues and live with joy this winter.
Get Outside – As much as you may rather curl up on the couch, one of the most important action steps you can take is going outside to get sunshine each day. Our body needs sunlight to produce vitamin D and regulate serotonin levels. A short mid-day walk in the sunshine each day can give you a big boost.
Stick to a Regular Sleep Schedule – Keep your body in a rhythm by sticking to a regular sleep schedule. Set your alarm clock to get up each morning at the same time, and aim for a consistent bedtime. Aim to get at least 7 hours of sleep every night for your overall health.
Stay Active – Exercise has been proven to be one of the most powerful tools for fighting mild-to-moderate depression. Aim for 20-30 minutes of physical activity on most days of the week.
Eat Healthy – A healthy diet will boost your mood, give you more energy, and help to prevent winter weight gain.
Laugh A Lot – Laughter is a powerful mood booster. Whether laughter comes from hanging out with friends, watching funny movies, or finding hilarious clips on YouTube, make sure you are laughing this winter.
Spend Time with Family and Friends – Socializing with others is important for your mental health throughout the year. Avoid the urge to stay home alone. Make an effort to stay in touch with those you care about and accept their invitations to be together.
Enjoy a Hobby – Whether you already have a hobby you enjoy, or if it is time to explore a new hobby, it is important to spend time doing something you enjoy that exercises your mind. Puzzles, crafts, woodworking, reading, playing cards – it all works! Just find a positive activity that brings joy to your day.
If you find the winter blues catching up to you this winter, pick several of these tips to help boost your mood. However, do not hesitate to seek medical help if you feel significant sadness and depression. You are not alone. Spring will be here soon, but in the meantime, prioritize your mental health to allow yourself to thrive this winter.
By Ruthie Chipps, MS, RDN, Communications Director for Jackson In Action
Broccoli is a highly nutritous cruciferous vegetable. It's a cousin to kale, cabbage, cauliflower and Brussels sprouts. Broccoli has a thick main stalk with dark green leaves and tree-like florets.
Broccoli Nutrition Facts: Broccoli is low in calories and fat with excellent sources of fiber, vitamins, minerals, and antioxidants.
One cup (90 g) of raw, chopped broccoli provides approximately:
Calories: 35
Protein: 2.3 g
Carbs: 5.6 g
Fiber: 2.2 g
Fat: 0.3 g
Vitamin C: 91% of the Daily Value (DV)
Vitamin K: 77% of the DV
Folate: 15% of the DV
Broccoli also contains small amounts of other nutrients, such as vitamin A, manganese, potassium, iron, calcium, and magnesium.
The Health Halo of Broccoli
Broccoli is rich in compounds that have cancer-prevention effects and may also help improve heart health. Some of the natural components include phytochemicals (glucosinolates, flavonoids, and phenolic acids) and other antioxidants.
Cooking Tips for Broccoli
Enjoy broccoli raw or cooked but remember that different cooking methods will change the flavor, texture and nutrient content.
Prep it: Trim florets from the stalk and cut them into bite-sized pieces. The stalk can be peeled to allow for a softer product.
Blanch it: Bring a large pot of water to a boil with a sprinkle of salt. Add the broccoli florets and boil for approx. 1- 2 minutes or until the color is bright green. Drain then plunge into iced water to stop the cooking process. Repeat with the broccoli stems, cooking them for 1.5 to 2 minutes. Blanching broccoli helps keep it green and firm. Broccoli can then be frozen for future use.
Roast it: Preheat oven to 425°F. Line a baking sheet with parchment paper. Toss the broccoli with olive oil, salt, and pepper. Roast approx. 18 to 20 minutes, until tender and lightly browned.
Sauté it: Heat olive oil in a skillet over medium-high heat. Add broccoli florets with minced garlic, salt, and pepper. Stir occasionally for 8 - 10 minutes, until slightly tender.
1 lb. Broccoli (cut into small florets – peel the stalks and cut into ½ in pieces.
1 tbsp Olive oil
2 Garlic cloves (sliced)
½ tsp Salt
½ tsp Pepper
1 tbsp. Lemon juice
¼ cup Dried cranberries
¼ cup Walnuts or other nuts chopped
2 Tbsp. Feta or blue cheese crumbles
Method:
In a large skillet, over medium heat, add olive oil and garlic. Cook the stalks for a few minutes then add the broccoli florets.
Season with salt and black pepper. Add 2 tablespoons of water, cover the skillet and cook on low for 3 to 4 minutes.
Check to ensure the stalks (stems) are tender. If not, cook uncovered for another 2 minutes.
Add the cranberries and walnuts (or other nuts).
Drizzle with lemon juice. Toss with dried cranberries. Sprinkle with feta cheese or blue cheese. Taste and adjust seasoning adding a pinch of salt and black pepper as needed.
Pro tip – Avoid cooking broccoli covered for more than 4 minutes because it may lose its bright green color and become soft.
Getting kids involved and engaged in the kitchen can help them learn and practice many basic skills such as, math concepts and language skills. Creating meals with you can also help to build self-confidence and lay the foundation for healthy eating habits. While it may take a little bit of flexibility and preparation on your part, it can be a time you both enjoy!
How do you get started? Choose a recipe with your child based on what food you may already have in the house and how much time you have. With older children you can add a budget and nutrition component by discussing the cost of items and looking at food labels to talk about the nutritional value of a recipe.
Next, establish some kitchen rules! Set rules early on to make sure safety is a priority and your child understands. Walk through how to use different utensils and appliances safely and the importance of having adult supervision when working in the kitchen. This is a great time to talk about food safety as well! Discuss the 4 steps to food safety; clean – wash hands and surfaces often, separate – don’t cross contaminate, cook – cook foods thoroughly, and chill – refrigerate promptly.
Before starting a recipe, think about the tasks involved and assign them to you and your child accordingly. Younger kids can help by wiping down surfaces, washing fruits and vegetables, tearing leafy greens, carrying ingredients from one place to another, mixing ingredients, putting things in the trash, and other easy tasks. Older kids can help by peeling and slicing fruits and vegetables, shaping dough and meats, pouring liquids, and many other tasks. Older kids may even be able to make their own meal or dish! Remember, to always offer guidance and positive reinforcements to your little chef!
Once your recipe is prepared, enjoy it together! Let your child take the first bite and enjoy their accomplishment! Sit down together as you eat your creation and discuss the process, success, and what you learned in creating your recipe.
If you don’t have access to a kitchen or have younger children, who may not be quite ready for cooking tasks, try making food art instead! Food art activities can teach similar concepts of nutrition and are fun! Be creative and highlight healthy fruits and vegetables as ingredients in your masterpiece. Talk about the importance of each different item and how they help our growing bodies. You may have to do some prep work before this activity can begin, to have items cleaned, cut, and ready to use.
Here are a few more tips to help you involve kids in your kitchen! Don’t stress, kids and cooking do not always equal neat, so allow for a little extra mess and enjoy the time together. If you have a home garden, use items from it in your recipe, and if you don’t consider creating your own home garden! Keep recipes simple, cooking will take longer with kids since they often need more time to process instructions and may need additional assistance when trying out new skills, make sure you allow for plenty of time to complete the recipe. You can also host a family cooking competition, let each family member or child choose a dish to make and vote on the favorite!
Spending time in the kitchen with your kids can help to foster an interest in food and healthy choices that will last for life!
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.
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.
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.
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.
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.
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
Cooler temps have us thinking of all things fall – bonfires, apple orchards, falling leaves, apple cider, and pumpkin spice. For me, and many others, this weather has me excited about soup season!
Fall brings with it an abundance of delicious vegetables that make healthy eating enjoyable – and a great way to utilize this produce is in a tasty batch of soup. The great news is that when you make soup at home you have control over the fat and sodium levels!
Here are some tips for making simple and delicious fall soups at home:
Sautee the vegetables. Heat a large pot and add a teaspoon of oil. Add chopped carrots, onions, celery, and garlic. Stir frequently and allow the vegetables to caramelize. Once they start to give off a nice aroma, lower the heat to a simmer.
Add broth and herbs. Add a low-sodium chicken or vegetable brother and toss in your favorite fresh herbs. Thyme, rosemary, sage and oregano are quite versatile in soups. Let the broth simmer for at least 20 minutes before adding in additional vegetables, grains or legumes. Then simmer for an additional 20 minutes.
Spice it up. To add some depth of flavor add a little heat like cayenne pepper, chili powder, turmeric, ginger, or curry powder. If you’re looking for some fall flavor, try cinnamon or nutmeg.
Balance your flavors. If your soup is tasty but seems to be missing something, try adding a touch of acidity. A splash of vinegar, white wine, lime/lemon juice can balance this out for you.
Make a large batch. Soups are easy to whip up in large quantities. Freeze what you don’t eat for a delicious and healthy meal at the ready for nights when you don’t have time or aren’t in the mood to cook.
By Ruthie Chipps, MS, RDN, Communications Director for Jackson In Action
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.
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 is rich in folate, fiber and Vitamin C. It’s a starchy staple used in recipes and side dishes.
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.
Have you ever noticed that when you are stressed you tend to reach for food to calm you down? This reaction is often a learned behavior and has probably affected all of us at some point in our lives. Perhaps we grew up turning to food for reasons other than hunger such as sadness, loneliness, anxiety and/or stress. Food can be comforting, especially those loaded with dopamine-releasing qualities often found in “junk” foods. That’s right, foods high in fat, sugar and salt (or the combination) trigger the reward system of the brain to release “happy hormones” temporarily making you feel better. That’s why we aren’t as likely to reach for a stalk of celery or a crown of broccoli when stressed – we’ve learned that these foods just won’t cut it. Instead, we reach for the candy bar or those grease-covered salty chips. Perhaps these foods are even attached to pleasant memories, which increase the urge to eat them. We instantly feel better…until 20 minutes later when the whirlwind of “food guilt” sets in and then the increased potential to stress eat again or throw in the towel on our attempts to eat healthier.
Making poor food choices when stressed can also cause a “stress” responses inside our body. Stress and the consumption of these foods also have an effect on gut bacteria which has a profound impact on stress levels, health, disease prevention and immunity. Fortunately, changing the way we eat also has the ability to increase our immunity and decrease our risk for stress-related diseases. Foods containing powerful nutrients, phytochemicals and antioxidants can help to keep your body stress free from the inside out. These foods include but are not limited to richly colored fruits and vegetables such as dark green vegetables, berries, citrus fruits, root vegetables (beets/sweet potatoes/carrots) as well as whole grains, nuts, seeds and green tea.
Choose one small change to make today – add a fruit or vegetable to your menu, drink an extra glass of water, meditate during a commercial break, or go for an extra 10 minute walk. You’ll find that those small changes will start to add up, leaving you feeling happier and healthier!
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!
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
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
By Ruthie Chipps, MS, RDN
By Ruth Lahmayer Chipps, MS, RDN, Jackson In Action Communications Director
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.
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.
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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
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.
Increasing our intake of fruits and vegetables is one of the greatest things we can do for our overall health. Here are some hacks to help you eat more produce!
Elevate salad kits by adding more plants. These kits are convenient and tasty. Try adding even more nutrition. For example, add fresh berries and walnuts to a sweet kale salad kit, or diced avocado and black beans to the southwest chopped kit.
Use them as a vessel. Mini sweet bell peppers cut in half work great as containers for appetizers. You can also serve appetizers on top of apple slices, cooked mushroom caps or potato slices. Regular bell peppers can hold stews, casseroles, or another mixture. Serve your chicken or tuna salad in half an avocado or a leaf of romaine lettuce.
Use them to start your day. If you eat eggs in the morning add tomatoes, onions, peppers, avocado, spinach, kale, broccoli, mushrooms or zucchini. You can also sneak many veggies and fruits into a smoothie. Fruits are more common at breakfast time. Try adding some to your oatmeal or overnight oats, yogurt, chia pudding, smoothies, toast, or cereal.
Stretch meals with mushrooms. You can elevate moisture and umami in your ground meat by adding finely chopped mushrooms. As an added bonus, mushrooms enhance the meat flavor and extend your servings!
Dip with plants rather than chips. Dips are popular at summer gatherings. Try your favorite dips with carrot coins, sliced apples, cucumbers, bell peppers or your fruit/veggie of choice.
Use veggies as mix ins. Take your casseroles or noodle dishes up a notch by stirring in some veggies. Great options include spinach, kale, sauteed broccoli and cauliflower, or roasted zucchini and butternut squash.
By Ruthie Chipps, MS, RDN
Gingered Sugar Snap Peas & Sprouts
Ingredients:
1 Tbsp. dark sesame oil
1 Tbsp freshly grated ginger
2 garlic cloves, minced
1/2 lb. fresh sugar snap peas, strings removed
1 Tbsp. sesame seeds or chopped peanuts (optional)
1/3 cup bean sprouts (or a combo of chickpea, lentil and bean sprouts)
2 Tbsp. low sodium soy sauce
Instructions:
Heat an 11 inch saute pan to medium heat.
Add ginger and garlic and saute about 2 minutes until fragrant.
Add the sesame seeds (or other nuts) and cook for another minute
Add the sugar snap peas and saute for about 3 minutes then add the sprouts and soy sauce and continue to cook another minute or 2 until the peas are crisp-tender.
Serve immediately.
Camping is a popular way to spend summer vacations. It also provides us with some great opportunities to shake up our normal routine. You can spend the day hiking – which not only burns a lot of calories, but also provides many benefits for our brain and mental well-being. Additionally, the opportunity to spend some time outdoors and away from home or work gives us a chance to unplug, recharge, and de-stress.
While there are many health benefits to camping, it can also pose a challenge in ensuring the food we eat while camping remains healthy. We often try to simplify, save space, and maximize the amount of time enjoying camping rather than cooking. This can cause us to choose quick/easy options and unfortunately these items don’t always offer many health benefits.
The good news is with some ideas and planning you can keep your healthy habits going while camping! Here are a few ideas to get you started.
Plan ahead. One reason fast food is so popular is that it is a quick option that doesn’t require planning. Many popular camping foods have a similar concept. It’s much easier to grab a pack of hot dogs and a bag of chips if you are in a hurry. Try planning a few of your meals ahead, or even plan the whole trip-worth of meals! This will provide you with a great packing list and give you the opportunity to choose items that are both healthy and easy to pack.
Prep. Planning a menu and choosing nutritious meals is a great first step. Prepping meals ahead can get you one step closer to healthy meals on a camping trip. Prepping can reduce the time you need to spend cooking as well as keep you from grabbing those quick/less nutritious options. Imagine coming back from a hike or walk and having a salad waiting for you, rather than being tempted to open the bag of potato chips.
Bring healthy snacks. Let’s face it – when camping, snacking is life! Snacking is a fun part of camping you don’t have to give up. Just set yourself up for success! You can’t eat a bag of chips you didn’t bring along. Instead, pack fresh fruit, dried fruits, nuts, veggies, hummus, or protein bars.
Keep moving. Remember, there is no wrong way to camp! Whether you prefer relaxing at camp, or adventuring around, that’s great! Just make sure each day you spend some time moving. Try a short nearby trail to get in some steps, go for a quick swim, or roll out a yoga mat to get your blood flowing.
Drink water. Your body needs water to keep things running smoothly. When camping, you might be spending more time moving, exercising, or sweating during hot afternoons than you’re used to. Make sure to carry water with you and have it available throughout the day. As a general rule, drink at least half your weight in ounces of water per day.