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

Spritely Green Bean Salad Photo: Barb Brower

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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

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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

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.                  

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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.

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  • 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

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

Watch Last Month’s Strawberry Recipe Video:

GREEN BEAN RECIPE VIDEO COMING SOON!

CHECK BACK FOR OUR VIDEO

CHECK BACK FOR OUR VIDEO

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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. 

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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

Strawberry Spinach Salad Photo: Barb Brower

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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

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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 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.                        

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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.

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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

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. 

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What's the Deal with Winter Squash?

by Kendal Schmitz, Viterbo University Senior Nutrition & Dietetics Student


The United States imports more squash than any other country in the world! On top of that, within the U.S., about 400 million pounds of squash are produced each year. Winter squash originated in Central and South America, and people have been consuming it for over 10,000 years. China and India are now the top producers of this vegetable.


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Fun Facts:

  • One cup of winter Squash contains only 80 calories.

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

  • Squash seeds deliver great nutrients such as protein, zinc, magnesium, iron and phosphorus.

  • Winter squash is botanically classified as a fruit because it contains seeds.

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Cheddar Stuffed Acorn Squash

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  • 1 acorn squash, halved/ seeded

  • 3/4 cup chopped ripe tomato

  • 2 scallions or green onions—thinly sliced

  • 1/4 tsp dried sage

  • Salt and pepper to taste

  • 2 tbsp water

  • 1/2 cup cheddar cheese—cut into cubes

Instructions: Serves 4

  • Preheat oven to 400 degrees F

  • Place the squash halves in a roasting pan, cut side up

  • Add about an inch of water to the bottom of the pan

  • Combine tomatoes and scallions or onions

  • Season with sage, salt and pepper to taste

  • Mix well and divide the mixture evenly among the squash halves

  • Spoon 1 tablespoon of water over each and cover loosely with aluminum foil

  • Cook for 1 to 1 1/2 hours, or until squash is tender when pierced by a fork

  • Divide cheese cubes evenly on top of squash halves, cook 5 more minutes and serve.

Taste the featured Harvest of the Month Recipe at Black River Memorial Hospital (Cafe) on Tues. Nov. 20 from 11:30 am - 12:30 pm
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Kendal Schmitz is a Senior Nutrition & Dietetics Student at Viterbo University in La Crosse, Wisconsin. She is from Minnesota and is studying the connection between diet and cancer.

An Apple a Day

By Allison Stoeffler, Jackson In Action Contributor

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Humans have been consuming apples since 6500 B.C., and for over 1,500 years, apples have been utilized for their health benefits. 

  • During the 1860s, “eat an apple before bed, and you’ll keep the doctor from earning his bread” started circulating. Fast forward to today, and everyone knows that “an apple a day will keep the doctor away.” However, this light-hearted saying does have some truth to it.

  • Apples are a nutrient-dense food that offers many health benefits.


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What’s In an Apple?

One medium apple provides 18% of the daily value for fiber and 14% of the daily value for Vitamin C based on a 2,000 calorie diet

One medium apple provides 18% of the daily value for fiber and 14% of the daily value for Vitamin C based on a 2,000 calorie diet

  • Phytochemicals

    Phytochemials are non-nutrient compounds found in plants. The consumption of the phytochemicals found in apples has been associated with inhibiting the growth of cancer cells in the pancreas, colon, breast, and liver. They can also boost the body’s immune functions, reduce the risk or effects of asthma, and clean your teeth!

  • Fiber

    Fiber is an indigestible form of carbohydrate that is abundant in apples, especially in their peels. Fiber is effective in approving gut health, which helps to prevent diarrhea or constipation and reduces the risk of developing colorectal cancer. In addition to that, the fiber found in apples helps to stabilize blood sugar levels throughout the day by releasing glucose more slowly. Lastly, soluble fiber is associated with heart health because of its ability to lower LDL (“bad cholesterol”) and raise HDL (“good cholesterol”).

  • Antioxidants

    Apples are an antioxidant-rich food, which means they help to reduce inflammation throughout the body. Because of this, frequent consumption of apples has been associated with a reduced risk of developing inflammatory diseases, such as arthritis or gout. These antioxidants also relieve oxidative stress in the brain, helping to prevent neurological diseases like Parkinson’s and Alzheimer’s. Vitamin C, an important antioxidant found in apples, has consistently been shown to strengthen the immune system.

What’s Not In Them?

Apples can keep you full on minimal calories, which reduces the risk of developing obesity, type 2 diabetes, sleep apnea, high blood pressure, and other weight-related issues. They are also free of sodium and fat, so swapping a salty, high fat snack, like potato chips, for an apple can reduce your risk of developing high blood pressure and cardiovascular disease.

Experiment with Different Ways to Eat Apples This Month!

Apple Bake Recipe

Ingredients:

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2 large apples, cut into small pieces

¼ cup apple juice

¼ cup water

¼ teaspoon ground cinnamon

Dash of ground nutmeg

¼ teaspoon vanilla extract

Directions:

Combine juice, water and spices. Put apples in a loaf pan; pour liquid over apples. Bake at 350°F for 35 to 45 minutes or microwave on high for 6 to 8 minutes. If microwaving, stir every 3 minutes. Serves 2

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Harvest of the Month

Taste the featured recipe on Oct. 17 at Black River Memorial Hospital, More info here

Allison Stoeffler is from the “Apple Capitol” of Minnesota and a senior Nutrition & Dietetics Student at Viterbo University in La Crosse, WI

Allison Stoeffler is from the “Apple Capitol” of Minnesota and a senior Nutrition & Dietetics Student at Viterbo University in La Crosse, WI