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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Go Green With Sweet Green Spinach Smoothie

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

Sweet Green Spinach Smoothie  Photos: Katie Schmidt

Sweet Green Spinach Smoothie Photos: Katie Schmidt

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Spinach

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 Spinach Events:

Watch WEAU-TV-13 Tues May, 30 p.m. Newscast. “Spinach” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD

BRMH Hospital - Harvest of the Month Spinach Event –Tues. May 14, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

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

  More Spinach 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.

RECIPE: Sweet Green Spinach Smoothie

Healthful spinach sneaks into this smoothie….The result is delicious!

PRINTABLE RECIPE HERE

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

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

Wach the Recipe Video:

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

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

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Harvest of the Month Features Avocado Peanut Chocolate Truffles

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

Avocado Peanut Chocolate Truffles  Photos: Katie Schmidt

Avocado Peanut Chocolate Truffles Photos: Katie Schmidt

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Avocado

Harvest of the Month

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

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Turn Out for These Avocado Events:

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

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

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Avocado Tips & Nutrition 

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

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

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

  More Avocado information here.                        

Ruth Chipps Garden Gal Chef.jpg

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

RECIPE: Avocado Peanut Chocolate Truffles

Healthful fats (avocado) versus heavy cream

PRINTABLE RECIPE HERE

  • PREP TIME: 15 MINS

  • COOK TIME: 0 MINS

  • TOTAL TIME: 15 MINS

Makes 18 Truffles

INGREDIENTS:

  • 1 ripe avocado

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

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

  • 2 Tbsp. brown sugar

  • ¼ t. vanilla extract

  • ⅛ t. salt

  • 2½ Tbsp. unsweetened cocoa powder (separated)

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

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

    MORE RECIPES: www.JacksonInAction.org/recipes

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

Video coming soon:

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

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

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Celebrate Nutrition Month with Aromatic Carrot Salad

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

Aromatic Carrot Salad  Photo: Katie Schmidt

Aromatic Carrot Salad Photo: Katie Schmidt

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Carrots

Crispy, healthy!

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

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Turn Out for These Carrot Events:

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

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

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

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

Carrots Tips & Nutrition 

 Carrots are 7% natural sugars

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

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

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

 More carrot information here.                              

Ruth Chipps Garden Gal Chef.jpg

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: AROMATIC CARROT SALAD

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

PRINTABLE RECIPE HERE

  • PREP TIME: 15 MINS

  • COOK TIME: 0 MINS

  • TOTAL TIME: 15 MINS

Makes 12 ½ c. servings

INGREDIENTS:

  • 5  medium carrots – grated or spiral cut

  • 2 c. spinach or kale

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

  • ½ c. walnuts or almonds

  • ½ c. dried cranberries or raisins

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

Dressing: Honey Dijon Aromatic Dressing:

  • 1/3 cup extra virgin olive oil

  • 1/4 cup vinegar

  • 2 Tbsp.  honey

  • 1 Tbsp. dijon mustard

  • 1/4 tsp salt (optional)

  • 1/2 tsp ground cumin  or more

  • 1/2 tsp ground turmeric or more

  • ½ tsp ground cinnamon or more

  • 1/4 tsp black pepper

 DIRECTIONS:

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

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

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

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

This spice combination is slightly sweet with a Moroccan flavor

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

 MORE RECIPES: www.JacksonInAction.org/recipes

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

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

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

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Crispy Aspargus Ribbon Salad--a New Tasty Twist

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

Photo credit: Katie Schmidt

Photo credit: Katie Schmidt

Asparagus is a nutrition superstar and May and June are the months to celebrate this delicious vegetable. Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. May features asparagus cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. Fresh asparagus “ribbons” are the headliner in the featured recipe. 

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. The featured recipe 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.

Asparagus Nutrition

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. 

Featured Harvest of Month May Recipe:

CRISPY ASPARAGUS LEMONY RIBBON SALAD

Crispy Asparagus Lemony Ribbon Salad

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

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.

(See recipe video at www.brmh.net/recipes).

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


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