Harvest of the Month leafy green smoothie

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

Click to Watch on NBC-TV

Harvest of the Month - Celebrate Kale , Spinach and all Dark Leafy Greens!

Green Summer Smoothie 

•  1 c. Coconut milk, kefir or other milk option

• 2 c. Fresh pineapple or frozen (canned)

• 1 Fresh or frozen banana

• 2 Green apples, core removed, chopped

• 2 c. Kale or spinach

• 2 t. Grated fresh ginger (or 1/2 t. powdered ginger)

• 1 c. ice cubes

 Method:

 Add all ingredients and blend until smooth.

Serve immediately or refrigerate for 1 day.

 Nutrition Tips:

 Dark green leafy vegetables are great sources of nutrition. Spinach, kale, arugula and dark green salad greens are rich in vitamins A, C, E and K. 

 Note: Individuals who take blood thinners should contact their health care providers before incorporating more greens into their diet. Consistent amounts of vitamin K each day is what is suggested.  

 More Harvest of the Month Information: www.JacksonInAction.org/recipes

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

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

Jackson in Action Sponsors Bike Week Challenge June 4-12

Jackson in Action is celebrating Wisconsin Bike Week this year with the JC Bike Week Challenge! From June 4 through June 12, an on-road bike course will be marked along Hwy 12 out of Black River Falls, starting from the Castle Mound State Park entrance. This is a bike-on-your-own challenge, that can be completed any time during June 4 to 12.

The course for the 2022 JC Bike Week Challenge will start at Castle Mound State Park, heading southeast on Hwy 12 out of Black River Falls until Plantation Rd. Cyclists will take a loop around Plantation Rd, Oak Ridge Rd, and Jean Rd before heading northwest back to Castle Mound State Park. This route is approximately 13 miles. Cyclists can complete one loop or several loops. View the full map and more details at www.jacksoninaction.org/jcbikeweek.

The JC Bike Week Challenge is a FREE event. However, parking fees do apply at Castle Mound State Park. For those without a State Park pass who wish to avoid this cost, an alternate starting location is the Black River Falls Walmart parking lot. Cyclists can head south out of the Walmart parking lot on Andrews Road and connect with Hwy 12. This will add about 1 mile total to the route (0.5 mile at the beginning and at the end).

This is a participate-at-your-own-risk event. While this road is considered bike-friendly, we cannot control for the actions of any drivers on the road. When biking on a shared road, it is important to ride with traffic on the right-hand side of the road and to follow all traffic safety rules. Cyclists should always wear a helmet and be mindful of their surroundings. Using a headlight and tail light are a great idea to add visibility, as well as wearing bright clothing.

All participants who register for the JC Bike Week Challenge and log their ride online will be entered in a prize drawing for a bike headlight/tail light set. For every 20 riders who complete the challenge, we’ll add another light set to the drawing. More riders mean more prizes to be given away! Learn more at www.jacksoninaction.org/jcbikeweek.

For more information check out the Jackson in Action Facebook page, or reach out to Dawn Jacobson at 715-284-4310 ext 365 or jacksoninaction12@gmail.com.

Crispy Radish Salad Highlights Spring

Harvest of the Month - Radishes

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

It’s time to celebrate Spring with one of the first arrivals at farmer’s markets - Radishes!

These crispy, low-cal favorites provide a burst of color along with good nutrition. Radishes can be sauteed, Stir-fried, roasted, steamed and enjoyed as a crispy ingredient in salads.

This month, we feature Spring Radish Salad - a refreshing way to enjoy the season.

Remember, if the rasishes are fresh with the the green tops intact, the tops can be sauteed like spinach or chopped and tossed into salads.

SPRING RADISH SALAD

Ingredients

• 2 cups thinly sliced radishes

• 1 cup thinly sliced cucumber

• 1/2 cup thinly sliced red onion

• 1 tablespoon fresh minced dill or fresh oregano

• 1 clove minced garlic or 1 t. dried garlic

• 2 Tablespoons olive oil

• 1 Tablespoon white wine vinegar, lemon juice or apple cider vinegar

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 1/3 c. Parmesan cheese

Combine the radishes, cucumbers, and onions in a medium mixing bowl.

Add fresh herbs and minced garlic.

Whisk together olive oil, vinegar, salt, and pepper.

Pour over the vegetables, add Parmesan and toss to combine.

Serve immediately or chill.

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

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

May Harvest of the Month - Radishes

The May Harvest of the Month is Radishes. Radishes are a type of root vegetable, meaning we eat the root part of the plant. The name “radish” comes from the Latin word “radix”, which literally means “root”. The most well-known variety of radish is the Red Globe, which is small with red and white coloring. However, there are many varieties of radishes that come in a variety of colors. For example, the Black Spanish radish is black on the outside and white inside, or there is the Watermelon radish which has green skin and a bright pink inside.

Including radishes in your diet has many health benefits. Radishes are rich in antioxidants like Vitamin C, which is important for wound healing and our immune system. High levels of minerals like calcium and potassium help to lower high blood pressure and reduce your risk for heart disease. Radishes are also a great source of fiber, which helps to keep our digestion system running smoothly.

Radishes are an easy vegetable to grow in a home garden and can grow from seed to ready-to-eat in just 3-5 weeks, making them a favorite for kids who want fast results! Radishes can be planted in the early spring so if you have not already planted them for this year, make plans to plant them right away. Radishes can be picked as soon as they are a usable size, about 1 inch in size. The green leafy part of the radish plant can be eaten too!

Once picked, radishes can turn mushy within a few days if not properly stored. The best way to store radishes for a short period of time is to cover them in water and store in the refrigerator for up to one week. Alternately, you can place the washed radishes in a sealed plastic bag lined with damp paper towels for up to one week.

While we most often eat radishes raw as a snack or sliced on a salad, radishes can also be cooked. One easy option is Sautéed Radishes. Simply grab about 20 radishes; trim the ends and cut each radish in half. Heat 1 tablespoon of butter in a skillet over low heat; arrange the radishes, cut side-down, in the melted butter. Season with salt and black pepper. Cook, stirring occasionally, until radishes are browned and softened, which should take about 10 minutes. Then enjoy!

Four ingredient edemame succotash for Harvest of the Month

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

Watch on NBC TV Ruthie Chipps, MS, RDN, CD, Host of “Harvest of the Month” on NBC TV

Four Ingredient Edamame Succotash

• 1 Tbsp. Olive Oil

• 1 Medium Onion, chopped

• 1 Medium pepper, chopped

• 2 c. Edamame

• 1 c. Corn

• 2 t. Italian seasoning or Herbs d’ Provence

  Method:

  Heat 11 in skillet. Add olive oil

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

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

  Add herbs and serve.

What is Edamame?

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

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

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

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

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

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

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

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

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

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Celebrate Harvest of the Month with National Nutrition Month - A World of Flavors

By Ruth Chipps, MS, RDN, CD, Communcations Director for Jackson In Action

March is National Nutrition Month and the focus this year is on celebrating flavors from cultures around the world. Harvest of the Month can be seen on WEAU-TV (NBC) during the newscast with Registered Dietitian Nutritionist Ruthie Chipps.

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits. Learn More Here

Thai Red Curry Green Beans

Green beans is the focus this month with a flavorful Asian twist, pairing French green beans with Thai curry sauce.

Thai Red Curry Green Beans

Ingredients
Fresh green beans, 2 to 3 cups, chopped into 3 to 4 inch sized pieces
2 tsp dark sesame oil or other oil
2 cloves of garlic finely chopped
3-4 tbsp (3 tbsp) red curry paste

2 tsp soy sauce
1 tsp lemon or lime juice
3 tbsp water or broth
1.5 tsp sugar (or maple syrup) - optional

Garnishes:

2 Tbsp. crushed peanuts 2 Tbsp. minced fresh cilantro (optional)
Optional: 4 oz. firm tofu

Instructions:
Optional step (blanch): Bring a large pot of water to a boil. Blanch the green beans for 2 minutes, drain and keep aside. If using thinner beans like French green beans, blanch for 1 minute.

Heat oil in a large skillet over medium low heat.
Add garlic and cook until translucent (about 2 minutes).
Add the red curry paste. Mix and cook until fragrant (1 minute).

Add the soy sauce, lemon or lime juice, water and maple syrup. stir well. Increase heat to medium. Cook for a minute.
Add the green beans and toss to coat. Cover and cook for 3 to 6 minutes or until tender to preference.
The beans can also be garnished with crushed peanuts or almonds and cilantro.
Serve hot with rice or noodles or cooked grains of choice.

To make this a meal, add some baked tofu when you add the beans.

Enjoy!

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

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

National Nutrition Month Goes Green With Sweet Spinach Smoothie

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

National Nutrition Month® is an annual campaign created 50 years ago in 1973 by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

This year's theme is "Fuel for the Future." Eating with sustainability in mind is a tasty way to nourish ourselves during every phase of life and protect the environment. A Registered Dietitian Nutritionist can help you create healthy habits that are sustainable and celebrate your unique needs.

More at: https://www.eatright.org/national-nutrition-month-2023

Sweet Green Spinach Smoothie Photos: Katie Schmidt

Spinach

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. March features Spinach. Cooking demos on WEAU-TV 13, Eau Claire, Wisconsin are reguarly scheduled.

Spinach is versatile and healthy.

Toss into soups, stews or casseroles.

Enjoy as a crisp salad

Saute with garlic and tomatoes.

Sweet Green Smoothie

Spinach Tips & Nutrition 

 Spinach is very nutrient-rich. One cup of raw spinach contains only 7 calories and very little carbohydrate. It also contains calcium, Vitamin C, Vitamin K, potassium,  vitamin A, iron and folate.

·Cooking spinach actually increases its health benefits! A half a cup of cooked spinach has three times as much nutrition as one cup of raw spinach. That’s because the body cannot completely break down the nutrients in raw spinach for its use

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos, produces/hosts a segment on NBC-TV and is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com

RECIPE: Future Fuel Green Spinach Smoothie

Healthful spinach sneaks into this smoothie….A great way to to green in the kitchen. The result is delicious!

INGREDIENTS:

• 2 ripe medium bananas, peeled

• 2 apples, peeled and core removed

• 2 cups spinach leaves

• ½ cup orange juice

• ½ cup low fat milk

• 2 Tbsp. Ground Flax Seed

• 12 ice cubes

  Directions: In a blender, place all ingredients. Blend until smooth, scraping down the sides as necessary. Drink immediately or refrigerate and consume within a day. Makes 4 servings. Per Serv.: Approx. 140 Cal., 2g Fat, 30g Carb., 5g Fiber, 3g Protein

•     MORE RECIPES: www.JacksonInAction.org/recipes

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

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

Wach the Recipe Video:

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

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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. 

More at:  www.JacksonInAction.org

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Green Beans are March's Harvest of the Month

Green Beans are March’s Harvest of the Month. When we think of green beans, we often think of mashed potatoes and meat – it’s a comfort food. Green Beans are part of the legume family, with more than 130 varieties. They are the third most popular garden plant behind tomatoes and peppers, because they are easy to grow and care for. They are sometimes called snap beans or string beans. Green beans are a perfect, healthy side dish and are considered a favorite.

How to Buy and Store: When choosing which type of green beans to purchase, it is always important to remember that fresh is the healthiest option. Green beans can be bought in many different forms including fresh, canned or frozen. When selecting fresh green beans, make sure to choose ones that are bright green and free of blemishes, such as dark spots. They should also be firm and not flimsy. They should be stored in the refrigerator in a plastic bag and used within one week of purchasing. If you are going for the canned option, make sure to select cans that are free of damage and dents to assure proper food safety.

Nutrition and Health Benefits: Green beans are a great heart-healthy option. They do not contain cholesterol and have about 3 grams of fiber per serving. The fiber assists with lowering cholesterol levels in the body. Green beans are also low in sodium. Like many other vegetable options, green beans are a great source of vitamins and minerals such as Vitamin C, Vitamin K, thiamin, and niacin. They can aid in digestive and bowel health as well.

Cooking Green Beans: Green bean are super simple to prepare, with a variety of simple options. The easiest option, of course, is eating raw green beans for a healthy snack. Green beans can be steamed, roasted, grilled, fried, or even pickled! Canned green beans can quickly be heated on stock top or microwave-steamer bags make it fast and easy to steam a delicious side of green beans for your meal. Green beans are also great to chop up and add to casseroles and soups.

Making it Kid-Friendly: Raw green beans dipped in ranch or hummus are great for the kids. Get the whole family involved and have the kids snap off each end of the fresh green beans before preparing. Green beans are easy for kids to grow in the garden or as a container plant. It is even more fun for kids to eat green beans when they can grow, pick, and prepare themselves.

Enjoy Green Bean this March as the Harvest of the Month!

Harvest of the Month and the best Brussels sprouts recipe!

By Ruth Chipps, Communications Director for Jackson In Action

Harvest of the Month features Brussels sprouts, a member of the cruciferous vegetable family.

Brussels sprouts, cauliflower, cabbage, and broccoli are all members of this nutritious group—boasting high values of Vitamin A, Vitamin C, folic acid, and fiber.

Bake, roast, broil or saute Brussels sprouts for the best flavor. They can also be boiled—but take care to keep them al dente—and not too soft. They will lose their color and become mushy if overcooked.

A word to the wise: Remember that consuming cruciferous vegetables in large portions can cause gastrointestinal discomfort. It is recommended to eat at least a half-cup of cruciferous vegetables each day. If you wish to eat more, you can spread out half-cup portions throughout the day to minimize any potential discomfort from these gas-forming vegetables.                     

Following is one of the best and most flavorful methods to prepare Brussels sprouts. Enjoy!

Roasted Maple Brussels Sprouts

Printable Recipe

Ingredients:

• 22-24 (or 2 lb.) fresh Brussels sprouts

• 1 medium red onion, sliced thin

• 1 T minced garlic

• 1 T olive oil

• 3 bacon strips, cooked (not fully crisp), cut in small pieces

• Salt and pepper, to taste

• ¼ cup walnuts, roughly chopped

• 1 tsp maple syrup (optional)

• ¼ cup dried cranberries

Instructions:  

• Preheat oven to 375F

• Clean and trim Brussels sprouts and cut in half

• Add Brussels sprouts to a cooking tray lined with parchment paper

• Add remaining ingredients except cranberries

• Roast for 25-30 minutes or until Brussels sprouts are tender and golden brown on the edges

• Cool and stir in dried cranberries

Nutrition Facts per 1 cup: 150 calories, 9g fat, 16 g carb, 5 g fiber, 6 g protein

Source: http://www.whfoods.com/

Photo Credits: www.pickledplum.com and Ruth Chipps

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.

More about Harvest of the Month - Brussels Sprouts Here!

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

View our Harvest of the Month Page Here

Winter Snowshoeing Fun at Melrose Mindoro Elementary!

We are thrilled to see these students at Melrose Mindoro Elementary enjoying their new snowshoes, donated to the school by Jackson In Action. Smiles on snowy days!

The Best Brussels Sprouts Recipe!

By Ruth Chipps, Communications Director for Jackson In Action

Harvest of the Month Features Brussels sprouts, a member of the cruciferous vegetable family.

Brussels sprouts, cauliflower, cabbage, and broccoli are all members of this nutritious group—boasting high values of Vitamin A, Vitamin C, folic acid, and fiber.

Bake, roast, broil or saute Brussels Sprouts for the best flavor. They can also be boiled—but take care to keep them al dente—and not to soft. They will lose their color and become mushy if overcooked.

A word to the wise: Remember that consuming cruciferous vegetables in large portions can cause gastrointestinal discomfort. It is recommended to eat at least ½ cup of cruciferous vegetables each day. If you wish to eat more, you can spread out ½ cup portions throughout the day to minimize any discomfort from these gas-forming vegetables.                     

Following is one of the best and most flavorful methods to prepare Brussels sprouts. Enjoy!

Roasted Maple Brussels Sprouts

Printable Recipe

Ingredients:

• 22-24 (or 2 lb.) fresh Brussels sprouts

• 1 medium red onion, sliced thin

• 1 T minced garlic

• 1 T olive oil

• 3 bacon strips, cooked (not fully crisp), cut in small pieces

• Salt and pepper, to taste

• ¼ cup walnuts, roughly chopped

• 1 tsp maple syrup (optional)

• ¼ cup dried cranberries

Instructions:  

• Preheat oven to 375F

• Clean and trim brussels sprouts, cut in half

• Add brussels sprouts to a cooking tray lined with parchment paper

• Add remaining ingredients except cranberries

• Roast for 25-30 minutes or until brussels sprouts are tender and golden brown on the edges

• Cool and stir in dried cranberries

Nutrition Facts per 1 cup: 150 calories, 9g fat, 16 g carb, 5 g fiber, 6 g protein

Source: http://www.whfoods.com/

Photo Credit: www.pickledplum.com

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.

More about Harvest of the Month - Brussels Sprouts Here!

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

View our Harvest of the Month Page Here

Go green in December with kale

Jackson In Action Donates Snowshoes to Local Schools

Jackson in Action recently donated 24 pairs of snowshoes to Melrose-Mindoro Elementary and 25 pairs to Lincoln Middle School/High School for use in their physical education classes. Jackson in Action is excited to partner with these school districts to promote snowshoeing as a great form of physical activity during the winter.

Cranberry ginger sauce for a spicy Harvest of the Month

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

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

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

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

Cranberry Ginger Sauce

Ingredients:

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

• ½ cup water

• 1/3 cup maple syrup or to taste

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

• 1 teaspoon cinnamon

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

• 1 tsp. grated orange zest

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

Let cool before serving. Can be served at room temperature or chilled.

WATCH Ruth Chipps, MS, RDN, CD - Host of Harvest of the Month on NBC-TV (WEAU) - CRANBERRIES

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

Harvest of the Month is Cranberries!

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

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

Recipe and Photo: Ruth Chipps

Butternut squash salad with maple dijon dressing

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

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

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

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

Harvest of the Month Features Scrumptuous Skillet Apple Pie

September is the time to enjoy the crisp and refreshing taste of apples. This month, we lighten up traditional apple pie with a quick and easy skillet saute.

Skillet Apple Pie

Ingredients:

3 apples (about 3 cups, chopped). Honey crisp, Gala, McIntosh, Granny Smith or other variety.
1 Tbsp. butter (or coconut oil)
2 Tbsp. water 1 Tbsp. maple syrup
½ tsp ground cinnamon or Apple pie spice
⅛ tsp salt
1/4 c. granola
1/4 c vanilla yogurt or ice cream

Method:

1. Cut apples into pieces (about ½-1” cubes).

2. Heat skillet and add butter, allowing to melt.

3. Put apple pieces into a skillet with 2 Tbsp. water. Cover the pan and cook over medium heat for about 5 minutes, stirring occasionally, until the apples become slightly soft and water is absorbed.

4. Cook for another 5 minutes, stirring every minute or so, until the apples become soft.

5. Add maple syrup, cinnamon and salt. Stir until well mixed.

6. Cook for about 5 more minutes, stirring every minute until the apples reach your desired softness! Remove from heat and serve topped with vanilla yogurt or ice cream. Top with a sprinkle of granola.
   
   

Harvest of the Month for September - Celebrate Apples!

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

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

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

Summer Squash Tots. Recipe and Photo: Ruth Chipps

Summer Squash Tots on WEAU-TV (NBC)

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

Summer Squash Tots

INGREDIENTS

• 3 medium yellow summer squash or zucchini, shredded

• 1/2 tsp salt

• 2/3 cup panko bread crumbs

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

• 2 eggs

• 1 tsp cornstarch

• 2 Tbsp. fine minced onion

• ½ tsp garlic powder

• ¼ tsp ground black pepper

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

• 3 Tbsp. Olive oil and non-stick spray

METHOD:

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

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

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

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

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

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

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

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

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

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

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

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

Hestan Culinary cookware was provided for this segment.

Cucumbers Take On New Flavor in Harvest of the Month Scramble

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

Cucumber Egg Scramble. Recipe & Photo: Ruth Chipps

Ruthie Chipps, MS, RDN, CD - Host of Harvest of the Month on WEAU-TV (NBC)

Cucumber & Egg Scramble

Ingredients:
1 Tbsp. dark sesame oil (or olive oil)
1 lb. cucumbers (about 2-3 cucumbers)
1 teaspoon minced garlic
2- 3 medium to large eggs
2 Tbsp. feta cheese (optional)
2 Tbsp. fresh Cilantro, minced
pepper

Method:
Peel cucumbers (either peel off all the skins or leave some skin on). Slice in half lengthwise, then cut the cucumbers into thin slices on a bias.
Place cucumber slices in a bowl and toss with 3/4 teaspoon of salt. Set aside for 20 minutes.

Beat the eggs and season with a pinch of salt. Set aside.
After 20 minutes, rinse the cucumber slices under running water, drain and spread them on some paper towels to absorb excess water.

Place a pan over medium high heat. Once the pan is hot, add oil and cucumbers and saute for 1-2 minutes. Add minced garlic and cook one minute.
Push cucumber slices to one side of the pan. Add beaten eggs to the empty side of the pan. Let the bottom of the eggs set, then stir-fry and toss cucumbers with eggs briefly. Add optional feta cheese. When the eggs are cooked transfer to a serving plate. Sprinkle with freshly cracked pepper. Serve as a lunch or breakfast dish.

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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Disclaimer: Hestan Culinary cookware was provided for photography in this segment.

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