By Ruth Lahmayer Chipps, MS, RDN, CD Jackson In Action Communications Director
Almonds!
Heart-Healthy & Mediterranean
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.
Turn Out for these Bean Events:
Watch WEAU-TV-13 Thurs Feb. 14, 4 p.m. Newscast. “Almonds” 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 –Wed. Feb. 20, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
Almond are the feature for February- Heart Month!
Almonds Tips & Nutrition
Almonds are an excellent source of vitamin E, magnesium and manganese, and a good source of fiber, copper, phosphorous and riboflavin.
A one-ounce serving has 13 grams of “good” unsaturated fats, just 1 gram of saturated fat and is cholesterol free.
Almonds help to slow absorption of sugar and carbs and are a satisfying snack. A portion is considered a small handful or about 23 almonds.
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: ALMOND ENERGY BITES (No Bake)
Plant-based (Mediterranean-style) eating is recommended to promote health and prevent disease. Almonds are a recommended part of this eating style. This yummy recipe is quick and easy— a perfect snack or breakfast item.
Recipe makes 2 dozen / 1 oz. ea.
PREP TIME: 10 MINS
COOK TIME: 0 MINS
TOTAL TIME: 10 MINS
INGREDIENTS
1 cup (dry) oatmeal (old-fashioned oats) or OAT BRAN
2/3 cup toasted coconut flakes
1/2 cup almond butter or peanut butter (or ¼ c each)
1/2 cup ground flax seed
1/2 cup semisweet chocolate chips
1/3 cup honey or agave nectar
2 Tbsp. finely chopped almonds
2 Tbsp. dried cherries or cranberries, finely chopped (optional)
1 tablespoon chia seeds (optional)
1 teaspoon Vanilla
DIRECTIONS:
Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour. Form into 20-24 round bites. (about 1 in. diameter). Approx. 150 Cal, 9g Fat, 13g Carb., 2g 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
For more heart healthy recipes visit www.brmh.net/recipes or 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.
More at: www.JacksonInAction.org