Hunter Fitness Program Featured on Television

Click the button above to view our own Kathleen Clemons and the Jackson In Action Hunter Fitness program featured on regional television.

Contrats!

The Power of Herbs

By Eliza Short, RD, Communications Coordinator for Jackson in Action

With salt continually being fortified into our food supply, it’s no wonder we have started to increase our consumption of this nutrient. Our taste buds quickly adjust to salty foods, which causes us to want more and more of them. It can be difficult to decrease the amount of salt we eat, but one way to start the transition is by cooking with whole ingredients, and substituting a variety of herbs to increase flavor in a recipe rather than salt. Below is a list of ways to substitute herbs for salt in a variety of basic recipes. You will also find a recipe for basil almond pesto which will be featured in the September Harvest of the Month Celebration.  Join Registered Dietitian Ruth Lahmayer Chipps at Black River Memorial Hospital on Wednesday, September 20th, from 11:30am-12:30pm to taste this wonderful recipe!

1. Tomato basil salad: Mix two chopped Roma tomatoes, 1 tablespoon chopped basil (or more if preferred), ½ tsp fresh minced garlic.  Enjoy as a salad, or topping for crackers or pasta.
2. Roasted rosemary root vegetables: Chop sweet potato, carrots, radishes, small potatoes, beets (or your favorite root vegetables) into 1 inch cubes. Toss with olive oil and fresh chopped rosemary.
3. Grilled chicken: Chop fresh sage and thyme, mix with 1 T olive oil and 1 T lemon juice, and brush on a raw chicken breast before cooking.

*Note: you may substitute dried herbs for fresh herbs if fresh are unavailable

Featured Recipe: Basil Almond Pesto

Ingredients

• 1/2 c. almonds, toasted
• 4 c. fresh basil leaves (washed, drained, dry, lightly packed)
• 4-5 cloves garlic, chopped
• 1/2 c. extra-virgin olive oil
• 1/4 tsp. fresh ground pepper (optional)
• 1/4 tsp. kosher salt (optional)
• 1/2 c. grated Parmesan cheese

Instructions

1. Preheat oven to 350º F. Spread almonds out on a small baking sheet. Toast in the oven for about 10 minutes, to bring out the flavor. Remove immediately; allow to cool.
2. Toss almonds, basil and garlic into a food processor and process, or blend, until almonds are finely chopped and interspersed with the basil and garlic. Add olive oil, and salt and pepper (if using) and process until incorporated into the basil and almond mixture.
3. Add Parmesan cheese and blend to desired consistency. If freezing, do not add parmesan cheese until ready to use. Keep refrigerated.

Note: Pesto is easy to freeze. Spoon into clean ice cube trays and freeze. Remove from trays and store in air-tight freezer bags. When ready to use, thaw and add parmesan cheese.

Harvest of the Month Video: Basil Almond Pesto

Celebrate September and basil-- with this delicious recipe!

photo credit  www.healthyideasplace.com

Harvest of the Month Celebrates Cantaloupe

Enjoy this minty refreshing fruit salad featuring cantaloupe!  Watch the VIDEO below and visit Black River Memorial Hospital and Wed. Aug. 23 from 11:30a - 12:30p to TASTE it!

photo credit:www.damndelicious.net

You Are What You Drink

By Eliza Short, RD, Communications Coordinator for Jackson In Action

The beverage choices we make have a large impact on our daily caloric intake. Food and beverage companies are continually creating new products to market to us. It can be challenging to navigate the many nutrition claims we see in the beverage isle, such as, “contains 100% of your vitamin and mineral needs” or “boosts energy.” Nutrition claims often distract us from the less healthy nutrients found in a drink, such as added sugar or even saturated fat (often found in coffee drinks). These nutrients can add many calories to a beverage, and are often consumed in addition to a full meal. By substituting high calorie drinks with healthier alternatives, one can more easily lose or maintain weight, due to a decrease in total daily caloric intake.  Below, you may refer to a list of popular high calorie drinks, and healthier alternatives.

1. Mountain Dew: Contains 61 grams of added sugar per 16 ounce serving. This is equivalent to 5 measured Tablespoons of sugar. On the other hand, sparkling water contains 0 grams of sugar and can satisfy the desire for a carbonated beverage. Add frozen fruit for an extra flavor boost!
2. White Chocolate Mocha Frappuccino from Starbucks: This Starbucks drink contains 9g saturated (unhealthy) fat and 67 grams of sugar in 16 ounces (~5.5 Tablespoons of sugar). Try black coffee with skim milk as a substitute. 
3. Vitamin Water: Although vitamin water sounds nutritious, it contains 26 grams of added sugar per 16 ounces (~2 Tablespoons of sugar). Make your own vitamin water by adding berries, melon, citrus fruits, or even cucumbers to water for natural flavor, vitamins, and minerals!

Photo Credit: http://damndelicious.net/2013/08/19/berry-cantaloupe-salad/

On Wednesday, August 23rd, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring cantaloupe (see recipe below). Taste tests and recipes will be provided.

Featured Recipe: Honey, Mint and Lime Cantaloupe

Ingredients:

• 1 cantaloupe
• 1 ½ cup strawberries
• 1 ½ cup blueberries

Dressing:

• ¼ cup honey
• 1 lime- juiced (or about ¼ cup)
• Zest of 1 lime (~1 tsp)
• 2 T mint leaves, washed, dried, and finely chopped (regular mint or peppermint is okay to use)

Directions: Cut up all melon into about ¾ -1” cubes, or melon balls if preferred. Top with washed blueberries and strawberries. Combine dressing ingredients in small bowl and whisk well. Pour dressing over melon and berries, and combine until well incorporated. Chill in refrigerator for 1 hour or freezer for 30 minutes.

HUNTER FITNESS STARTS AUGUST 26

HUNTER FITNESS

Jackson In Action is excited to again be sponsoring a Hunter Fitness class for Jackson County residents in 2017, led by Kathleen Clemons. Classes are held on Saturday mornings at 9 am or Tuesday evenings at 5:15 pm, and will take place from Aug. 26  - Oct. 28th. Classes are free of charge, though County Park and State Park fees may apply for designated sessions. All participants must be registered ahead of time and have medical paperwork on file.

For more information contact Kathleen Clemons. Registration forms are on the link above. 

• Email: : kathleenclemons0870@gmail.com
• Phone:  715-299-0870   

5-2-1-0 Challenge Winners Announced!

Announcing...the prize drawing winners of the Jackson County 5210 Challenge!

July 14, 2017 – Jackson County, Wisconsin (City of Black River Falls)

For Immediate Release

Jackson In Action Announces Winners of County-Wide 5-2-1-0 Challenge

Jackson in Action (JIA) community healthy living coalition launched a county-wide healthy living two-week challenge called 5-2-1-0 (Every Day), which encourages people to choose “5” Fruits and vegetables; “2” hours of recreational screen time or less; “1” Hour of exercise and “0” sugary beverages every day.

“The challenge helped local residents make healthy choices and they tracked their 5210 habits for two weeks,” explained Nicole Schweitzer, JIA Coalition Chair.  “Our team would like to thank everyone who participated in the Challenge. We had over 200 participants sign up for the challenge, with nearly 120 completed trackers were submitted at the end. Way to go Jackson County!”

Winner of $100 Chamber Bucks –Karie Gillett (center) pictured with Dawn Jacobson (L) & Ruth Lahmayer Chipps(R) of Jackson In Action

The Winners were chosen in a random drawing and received a variety of prizes including: Grand Prize $100 Chamber Bucks - Karie Gillett (pictured), $25 Scheels Gift Card - Kristi Hudson, $25 Kwik Trip Gift Card - Matt Jacobson, $25 Kwik Trip Gift Card - Paulette Powell, Youth Outdoor Prize Pack: Anjel Garden-Cameron, Greta Bakken, Isaiah Laufenberg, Lauren Lund. Lunda Community Center Family Day Pass Winners: Julie Houser, Sara McCullough, Jackie Smith, Ashley Henrickson Hodge, Michelle Austin, Ray Ransom, Frankee Drummer, Dawn Wojtyla, Mark Gawron,Tiffany Oakes

Harvest of the Month Features Tomatoes

By Eliza Short, RD, Communications Coordinator for Jackson In Action

Tomatoes are versatile summer vegetables that can be sliced or chopped and added to salads and sandwiches, among other dishes. They can also be used as a substitute for ketchup or barbecue sauce on popular summer foods such as hamburgers and hotdogs. Sugar and/or corn syrup is often listed as the second or third ingredient by weight on the nutrition label for ketchup, with the first ingredient being tomato concentrate. There are about 4 grams of sugar for each tablespoon of ketchup which is equivalent to 1 tsp of sugar. It is easy to get carried away with the ketchup bottle, and a healthy alternative is diced tomatoes, which contain all of the health benefits of tomatoes without the added sugar! Below you will find a nutritious salad recipe featuring tomatoes.

On Thursday, July 27th, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring tomatoes. Taste tests and recipes will be provided.

Featured Recipe: Chopped Greek Tomato Salad

Ingredients: Stir together

• 1 cup cooked quinoa or brown rice
• One 14-ounce can drained white beans or garbanzo beans
• 3 cups chopped fresh tomatoes
• 1 cup chopped fresh herbs (mint, parsley, and basil or others)
• 1 cup chopped red onion
• 2 cups chopped cucumbers
• ½ cup chopped Kalamata olives
• ½ cup thinly sliced radishes

Dressing: Stir together

• ¼ cup olive oil
• 1/3 cup lemon juice
• 1 T minced garlic
• 1 T sugar
• ½ tsp oregano
• Pinch of salt and pepper

Directions: Stir dressing into ingredients and enjoy immediately or store in fridge for up to three days. Add fresh salad greens or spinach later to crisp it up.

Jackson County 5-2-1-0 Two Week Challenge Concludes

Congratulations are extended to hundreds of local residents who participated in the Jackson County 5210 Challenge! Great work!

"FRUITY RUTY" sings the 5-2-1-0 Song with Laces to Leaders Participants 

Click the image above to check out the song on Facebook

FINAL STEPS...TURNING IN YOUR TRACKER!

Turn in your completed tracker by Sunday, July 2, to be entered in a prize drawing. Two ways to turn in your completed tracker:

• Snap a cell phone picture of your completed tracker and email to jacksoninaction12@gmail.com; OR
• Drop off at one of the following dropbox locations: BRMH Cafeteria, Boys & Girls Club - Lunda Center, UW-Extension Office, Jackson County Farmer's Market booth, or ACHM High School Office

You do not need to turn in a perfect tracker to win; all participants turn in a tracker (regardless of the number of boxes checked) will be entered in the prize drawing. Multiple prizes will be given away so do not forget to turn in your tracker!

What can I win???

• $100 Chamber Bucks
• $25 Scheels gift card
• $25 Kwik Trip gift card
• Outdoor games / activity baskets
• Lunda Community Center day passes
• And more...

Please take our 5210 Post-Challenge Survey! Click here!

Roasted Garden Beets - VIDEO

Farmers Markets in the Midwest are just starting to feature fresh local beets. Here's a delicious and easy way to prepare them in the oven (roasted): 

Laces to Leaders Group Launches 5-2-1-0 Video at Boys & Girls Club - Black River Falls, Wisconsin

Join the Laces to Leaders girls as they sing the new 5-2-1-0 song to the tune of the YMCA Song by the Village People

5210 song written by Ruth Lahmayer Chipps, MS, RDN, CD, JacksonInAction Leader & Registered Dietitian/BRMH

             Sing it for yourself with this music background(Instrumentals here: https://www.youtube.com/watch?v=HYly8Ignaw0)  and the words below: 

Jackson in Action shares best practices for community health improvement

UPDATE: 11/28/17  Read the full report on the event from Robert Wood Johnson's Consulting Firm 

Black River Falls, WI - A national foundation recently requested four national meetings in rural areas to answer the question, “How do rural communities work on rural health needs, and how can we best engage with them?”  Wisconsin was asked to serve as one of these four meeting sites.

John Eich, director of the Wisconsin Office of Rural Health said, “We asked Jackson in Action (JIA), a coalition working to improve the health of Jackson County residents, to start off the conversation as a panel. The audience, made up of agencies and organizations from Wisconsin and Minnesota, took part in large-group conversations after the initial presentations by JIA. The conclusions and ideas from this meeting will be carried back by national researchers for their report to a major national foundation (Robert Wood Johnson Foundation).

Photo: Amy Yaeger 

Jackson in Action is chaired by Nicole Schweitzer, rehabilitation services director at Black River Memorial Hospital. Schweitzer and JIA members discussed the county health rankings, which Jackson County first appeared at 71 out of 72 counties in 2010 and the initiatives they have implemented which have helped improve the ranking to 32nd in 2017. Schweitzer shared the many efforts by Jackson in Action to improve the health of Jackson County residents, like the Pace and Pedal Duathlon and Jackson County Fitness Day, Laces to Leaders, Nutrition Education with local youth and more.

Chris Hovell, Director of the Department of Health and Human Services, spoke about the initiatives at the county level that tie to the efforts Jackson in Action is making in the community.

Video: Nicole Schweitzer, Chair of Jackson In Action and John Eich, WI Office of Rural Health discussed the May 31, 2017  event that highlighted JIA's accomplishments in a Healthy Living forum. 

An audience made up of agencies and organizations from Wisconsin and Minnesota, took part in large-group conversations about health improvement efforts which will be carried back by national researchers for their report to a major national foundation (Robert Wood Johnson Foundation).

Harvest of the Month Features Beets

By Eliza Short, RD, Communications Coordinator for Jackson In Action

Beets are hearty vegetables that grow best in the cool weather of spring and fall. They have many uses in addition to providing an array of health-promoting nutrients. The natural red dyes in beets are used to decorate eggs, and to add coloring to sauces, jams, and jellies. You can even add pureed roasted beets to red velvet cake instead of red food dye! You may read more about the nutrition benefits of beets below.

On Wednesday, June 21st, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring beets. Taste tests and recipes will be provided.

Nutrition Benefits:

• Beets are a great source of fiber, folate, manganese, potassium, and many other vitamins and minerals.
• Beets have a unique source of phytonutrients called betalains, which contain antioxidant properties!

 How to Select:

• Choose small to medium beets with firm, smooth skin and no soft spots or punctures.
• Beets with stems and leaves still attached are best.

How to Store and Eat:

• Store beets, greens and all, in a produce bag in the coldest part of the fridge for up to two weeks.
• Use a vegetable brush to scrub the outside of the beet while running under cool water.
• You can eat the skin of the beet, so there is no need to peel it!
• Beets are great roasted or grilled with olive oil.
• Don’t throw away beet greens! Wash and chop them up to add to a stir fry.         

Recipe: Honey Roasted Beets

Ingredients:

• 3 Medium Beets
• 2 T Honey
• 1 T Balsamic Vinegar
• 1 T Olive Oil
• 2 tsp Fresh Thyme Leaves (optional)
• Salt and Pepper to taste

Directions: Preheat oven to 400 degrees. Scrub the outside of the beets, and cut off a small amount on both ends. Cut beets into 1 ½“ chunks. Heat the honey slightly to thin, and toss with the remaining ingredients. Combine with beets. Roast in oven for 40 minutes, or until easily pierced with a fork.

References: www.cookinglight.com, womensrunning.competitor.com, www.thekitchn.com, www.whfoods.com, www.foxvalleyfoodie.com

Jackson In Action Coalition Launches County-Wide 5-2-1-0 Healthy Living Challenge June 12 – 25, 2017

Jackson in Action(JIA) is a community coalition that promotes healthy lifestyles for children, their families, and the greater community in Jackson County, Wisconsin.  The group is launching a county-wide healthy living challenge called 5-2-1-0 (Every Day), which encourages people to choose “5” Fruits and vegetables; “2” hours of recreational screen time or less; “1” Hour of exercise and “0” sugary beverages every day. These are evidence-based healthy living goals that are part of a national initiative. “The challenge is designed to promote good choices and remind us that it can be fun and easy to eat healthy and become more active,” explained Nicole Schweitzer, JIA Coalition Chair. “We are thrilled to offer this 5-2-1-0 Challenge right at the beginning of summer. Everyone can participate--Just complete the two-week tracker and strive to take small steps for improvement.”  Registered participants who return their tracker will be eligible for a $100 drawing and additional prizes.

The tracker form is available for download on the website (www.jacksoninaction.org/5210challenge/). Paper copies can also be picked up and deposited once completed at the Boys & Girls Club in Black River Falls or Black River Memorial Hospital Cafeteria.

The website www.JacksonInAction.org  is a “hub” for active living and healthy eating. It includes an option on the home page to register for updates and information. Designed to be the “go to” source for healthy activities and resources in Jackson County, you’ll find fitness events, Harvest of the Month information, recipes, a Blog and links to hiking trails, maps and more.

Members of the group include Black River Memorial Hospital, Ho-Chunk Nation, Jackson County Dept. of Health & Human Services, UW-Extension-Jackson County, Lunda Community Center, Together For Jackson County Kids, Boys & Girls Clubs, Gordy’s Market and local school districts and community members.

About JIA: Jackson In Action (JIA) became a coalition in 2011, when a group of concerned agencies came together to increase physical activity and nutrition, and decrease poor health and eating habits. Since its inception, JIA was able to obtain grant funding through the Wisconsin Office of Rural Health (WIORH).  With this funding, the group created and sustained a Harvest of the Month (HOM) initiative which raises awareness of healthy harvest items every month including fruits and vegetables, and encourages community members and families to try new healthy food items and recipes. HOM is now being sustained in several partner organizations, including two school districts, Black River Memorial Hospital, Jackson County Women, Infants and Children (JCWIC) and the Ho-Chunk Health Care Center. JIA has also hosted several physical activity events, launched a pallet garden project in which we piloted pallet gardens to specific populations in Jackson County.

Individuals, employees and families are encouraged to join the challenge by registering at www.JacksonInAction.org.

If you have an event to be added to the events calendar on the website, email Dawn at JacksonInAction12@gmail.com

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Jackson in Action – Healthy Eating. Active Living - is a non-profit healthy living organization based in Jackson County, Wisconsin.  For more information visit: www.jacksoninaction.org   

JIA Blog and Media Contact: Ruth Lahmayer Chipps, MS, RDN, CD chippsr@brmh.net

Harvest of the Month Celebration-- RADISHES!

Here's a great new way to enjoy fresh local radishes... ROAST THEM!

Harvest of the Month Program Celebrates Radishes Wed. May 24, at Black River Memorial Hospital

Radishes are popping out of local gardens all over the region and are a perfect healthy snack, with a good source of fiber, B-vitamins and other nutrients.  “Radishes are most often in salads and relish trays, but with our BWELLthy recipe this month, we’ve roasted them in the oven for a mild and flavorful outcome,” explained Ruth Lahmayer Chipps, MS, RDN, CD, Registered Dietitian Nutritionist at Black River Memorial Hospital. “Radishes come in many varieties-- slice them thin in garden salads or enjoy with light ranch dip.  On May 24, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring radishes. Taste tests and recipes will be provided.

Spicy Roasted Radishes

Use your favorite spices to transform fresh radishes into a savory hot side dish.

Yields 6 servings Prep time: 5 minutes | Bake time: 25 minutes |

Total time: 30 minutes

 Ingredients:

·         2 bunches radishes (about 20), halved

·         3 Tablespoons olive oil

·         1/4 teaspoon salt (plus more to taste when done)

·         1/4 teaspoon black pepper

·         1/4 teaspoon paprika

·         1/4 teaspoon onion powder

·         1/4 teaspoon garlic powder or 1 t. minced fresh garlic

Instructions Preheat oven to 400° Toss radishes with olive oil and spices. Roast for 30-40 minutes until golden and crispy, stirring once.

Season with optional extra salt to taste.                         

Photo credit: wickedspatula.com

VIEW THE VIDEO at www. BRMH.net/Recipes

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

To view a video of the recipe, go to www.JacksonInAction.org and select “Blog.”  Video is also available at www.brmh.net/recipes                                                  

Spicy Roasted Radishes   Photo credit Wickedspatula 

Eating to Satisfy Hunger and Control Appetite

By Eliza Short, RD, Communications Coordinator for Jackson in Action

There are two reasons which drive humans to eat: hunger and appetite. Hunger refers to our physiological need to eat for survival, which one will feel if he or she has not eaten for a long period of time. On the other hand, appetite is one’s desire to eat when a food looks or smells good, even if they do not necessarily feel hunger for that food. One example of eating to satisfy appetite is when one has a dessert after a meal even if he or she does not feel hungry.

It is important to recognize feelings of hunger versus appetite to help control weight and avoid overeating. When we allow ourselves to feel very hungry before a meal, it can be difficult to control portion sizes. By including a snack in between meals that contains a good protein source, one can curb hunger until the next meal. This is because protein is digested more slowly in the body, which delays the stomach from emptying and contributes to fullness. Appetite can also cause one to overeat, as it can be difficult to stop eating a food when it tastes delicious. By practicing mindful eating techniques, such as putting down the fork between bites or taking at least 20 minutes to finish each meal, one may feel satisfied after a meal and avoid overeating. Below, you will find some quick meal and snack ideas to include in your daily routine!

#1: Start your day with a well-balanced breakfast:

• Plain low-fat yogurt, with mashed berries mixed in as a sweetener and granola sprinkled on top
• Homemade oatmeal: Add a variety of toppings, such as raisins, peanut butter, chopped nuts, seeds, cinnamon, and/or fruit as a sweetener (instead of brown sugar)
• Whole grain toast with peanut butter and a sliced banana on top
• Smoothie made with frozen fruit, milk, yogurt, and spinach

#2: Make a salad into a well-balanced meal by adding protein, fat and/or a fruit:

• Boiled egg
• Canned tuna fish, salmon, or chicken (packed in water)
• Leftover cooked chicken or fish
• Homemade vegetable bean burger
• Part skim mozzarella cheese or other white cheese
• Canned, rinsed beans (ex: garbanzo, black or kidney beans)
• Fresh fruit: mandarin oranges, apples, strawberries, grapes, pears
• Dried fruit (¼ cup serving): raisins, dried cherries, craisins
• Unsalted seeds (½ ounce serving): sunflower, pumpkin seeds
• Unsalted nuts (½ ounce serving): cashews, pecans, walnuts, peanuts, soy nuts, almonds, pistachios

#3: Make a quick snack or meal with a 100% whole-grain soft shell or wrap and top with:

• Leftover cooked chicken, beef roast, pork roast, venison roast, or salmon
• Low-fat refried beans, salsa, lower fat shredded cheese, and raw vegetables
• Chicken, tuna, or egg salad (try making this with plain Greek yogurt instead of mayo)
• Hummus, raw spinach, romaine lettuce, shredded carrots, fresh mushrooms or your favorite raw vegetables

#4: Pair a lean protein with a whole-grain and/or vegetable serving:

• Individual frozen chicken breasts, with homemade brown or wild rice and steamed vegetables (frozen or fresh)
• Fresh or frozen fish fillets with small baked potato and spinach salad loaded with fresh vegetables (try oil and vinegar for a dressing)
• Homemade vegetable bean burgers with homemade sweet potato fries and steamed green beans
• For dessert, try plain Greek yogurt with fresh berries

Harvest of the Month

On Wednesday, May 24th, from 11:30am-12:30pm, join Ruth Lahmayer Chipps, MS, RDN, CD, BRMH Registered Dietitian at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring radishes. Taste tests and recipes will be provided.

Featured Recipe: Spicy Roasted Radishes

Use your favorite spices to transform fresh radishes into a savory hot side dish.

Yields 6 servings Prep time: 5 minutes | Bake time: 25 minutes |

Total time: 30 minutes

Ingredients:

• 2 bunches radishes (about 20), halved
• 3 Tablespoons olive oil
• 1/4 teaspoon salt (plus more to taste when done)
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder or 1 t. minced fresh garlic

Instructions: Preheat oven to 400. Toss radishes with olive oil and spices. Roast for 30-40 minutes until golden and crispy, stirring once. Season with optional extra salt to taste. 

To view the recipe video, click here

Use Spring Time Produce Now, Before It’s Too Late!

By Carol Maki, RDN, CD, Jackson In Action Contributor 

Spring in Wisconsin is not always what we want it to be—in two words, it can be long and cold. For a fresh perspective, take note of what’s new in your grocery store  produce aisle.  You should begin to see new items, such as peas, asparagus, rhubarb and scallions--Just what we need after a long winter of potatoes, carrots and other root vegetables.  As the weather warms up we tend to want to eat a bit lighter. Here are a couple recipes that would be great additions to your light spring menu plans.

 www.HealthyAperture.com is an excellent location to find delicious spring-time sensations.

      Strawberry Rhubarb Compote Recipe

RECIPE: Spring Pea and Potato Salad

Harvest of the Month Celebrates Peas Wednesday April 19 at Black River Memorial Hospital

By Ruth Lahmayer Chipps, MS, RDN, CD

April 4, 2017, Black River Falls, Wis. 

Peas are a popular vegetable that provide fiber and nutrients, including Vitamin K, Vitamin C, Vitamin A, and B vitamins, which play a role in keeping the body’s nerves healthy. Considered a starchy vegetable, peas contain about 60 calories per half cup.  “Peas can be incorporated into a variety of recipes,” explained Ruth Lahmayer Chipps, MS, RDN, CD, Registered Dietitian Nutritionist at Black River Memorial Hospital. “Pea pods are perfect in stir-fry dishes and frozen peas provide flavor, color and texture in Our BWELLthy featured recipe, Mini Frittatas with Peas."  

On April, 19 from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring peas. Taste tests and recipes will be provided.

photo credit MrMrsSandman

 Peas Preparation Tips:

·Cook sugar snap or snow peas with sliced vegetables and chicken strips    for a quick stir-fry.

·Add thawed green peas to fresh tossed salad

·Toss frozen peas into soups and pasta dishes

·Add peas to egg bake dishes

Featured Recipe with Peas:

Baked Mini Frittatas with Peas

photo credit Apron and Sneakers

These individual frittatas are a great snack or portable breakfast. They’re a healthy mix of eggs, Parmesan, ricotta and peas.

Yields 6 Prep time: 20 minutes | Bake time: 15 minutes |

Total time: 35 minutes

Ingredients:

·         1 cup frozen peas

·         4 eggs

·         4 tablespoons grated Parmigiano-Reggiano or Parmesan cheese

·         ¾ c. rinsed/drained cottage cheese or ricotta

·         1 tsp. Italian herbs (such as Herbs d ’Provence)

·         Salt and pepper - pinch

Directions:

1)    Preheat the oven to 365 degrees F.

2)    Thaw the peas in microwave or in the refrigerator.

3)    In a medium bowl, combine the eggs, Parmigiano-Reggiano, 1/2 cup of the cheese or ricotta, 1/2 cup of the peas, Italian herbs, salt and pepper. Whisk together til combined.

4)    Pour the mixture into 6 silicone mini-tart molds or use muffin pans.  Coat with non-stick spray.

5)    Bake on the middle rack for 15 minutes or until cooked through.

6)    Garnish each mini frittata with the remaining cheese and peas. Sprinkle them with some freshly cracked pepper. Serve warm.  Also can make a portable snack or breakfast (keep refrigerated).                                                  

To view a video of the recipe click below. Additional recipes at www.brmh.net/recipes

Print the Recipe Here:

For more information on Harvest of the Month, visit the Nutrition Services web page at http://www.brmh.net/services/nutrition-services/.

Local organizations interested in hosting their own Harvest of the Month Day can download the monthly fliers from the Jackson in Action website.  For more information, contact Ruth in the Nutrition Services Department at Black River Memorial Hospital.   Monthly handouts are available at: www.jacksoninaction.org.

The Harvest of the Month is a national movement and local 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, local school districts, The Lunda Community Center and other community organizations.                          

Harvest of the Month Features Leeks

By Eliza Short, RD, Communications Coordinator for Jackson In Action

Leeks are a very nutritious vegetable to include in salads, sandwiches, stir-fry’s, or as a substitution for onions in a recipe. They have a milder flavor than an onion, and contain many nutrients, including vitamin K, vitamin B6, and Vitamin C. Below, you can read more about how to choose, prepare, and store leeks!

What to look for:

• Choose firm and straight white stalks with dark tops
• Purchase leeks that have a diameter of 1 ½ inches or less, as when they are allowed to grow larger they become more fibrous in texture

Preparation:

• Cut off green tops of leeks and remove outer tough leaves
• Cut off root and cut leeks in half lengthwise
• Fan out leeks and rinse well under running water, leaving them intact
• Chop leeks into desired size

Storage:

• Store fresh leeks unwashed and untrimmed in the refrigerator, where they keep fresh for 1-2 weeks
• Wrap leeks loosely in a plastic bag to help them retain moisture
• Cooked leeks can be kept refrigerated for up to two days
• Leeks may be frozen after being blanched for 2-3 minutes, although they may lose some of their desirable taste and texture qualities

Source: www.whfoods.com

On Wednesday, March 22nd, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring leeks. Taste tests and recipes will be provided.

Featured Recipe: Leek & White Bean Artichoke Hummus

Yield: 24 servings

Ingredients:

• 5 tablespoons extra-virgin olive oil, divided
• 1 ½ cups chopped leeks*, tender part only, cleaned and drained
• 2 tablespoons chopped garlic, divided
• 1 teaspoon kosher salt, divided
• ½ teaspoon freshly ground pepper, divided
• 1 15-ounce cans no-salt added cannellini beans, drained/ rinsed
• 1 15 oz. can artichoke hearts packed in water (un-drained)
• 2 Tbsp. Lemon juice
• 2 Tbsp. Tahini (toasted sesame paste)
• Optional: 2 large bunches tender cooking greens, such as chard, beet or spinach greens, leaves chopped & washed, stems chopped and separated
• 1 large baguette, sliced on a slight bias into 24 rounds
• ½ cup diced peeled pepperoni (optional)

Directions:

1. Place 2 tablespoons oil in a medium skillet followed by leeks, 1 tablespoon garlic, ½ tsp. salt (optional) and 1/4 teaspoon pepper and place over medium heat. Cook, stirring often until the leeks are softened but not browned, about 5 minutes.
2. Transfer to a food processor or blender; add beans, artichokes, lemon juice and tahini. Puree until smooth.
3. Optional: Heat 2 tablespoons oil in a large Dutch oven over medium heat. Add the remaining 1 tablespoon garlic, chopped greens’ stems, the remaining 1/4 teaspoon salt and the remaining ¼ teaspoon pepper and cook, stirring often until the garlic is fragrant and the stems are softened slightly, 1 to 2 minutes. Add chopped green leaves and stir until combined with the garlic mixture. Cover, increase heat to high and cook until the greens are wilted and tender, about 2 minutes longer. Remove from the heat.
4. Just before serving, preheat grill to medium heat. Meanwhile, lightly brush the remaining 1 Tbsp. oil over the baguette slices and grill over medium heat until lightly toasted. Top the grilled bread with the puree, the greens and pepperoni.