It's tomato time with September Harvest of the Month

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

Harvest of the Month - Tomatoes on NBC-TV

TOMATO GARBANZO SALAD

3-4 large tomatoes, chopped, juice drained – approx. 3 cups
1/2 Can garbanzo beans (chickpeas) or other bean/legume
2 green onions (chopped)

Vinaigrette Dressing:
1 Tbsp. olive oil or sesame oil
2 t. balsamic vinegar
salt and pepper to taste
½ cup fresh oregano or basil (finely chopped)

METHOD:

Rinse and drain chickpeas/beans and place in a large salad bowl.Add chopped tomatoes and onions.

Mix dressing in separate bowl, adding oil and balsamic vinegar. Mix and add salt and pepper.

Garnish with fresh herbs.

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Tomatoes

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features a cooking demo on NBC-TV in Eau Claire, WI.

Fresh Tomato & Lime Salsa

Tomato Tips & Nutrition 

 NUTRITION

One tomato contains 25 calories, 20 mg of sodium and 5 g of carbohydrates.

Tomatoes are high in vitamin A, vitamin C  and potassium.

 USES:

• Fresh Tomato can be made into soup, salsa, pasta or pizza sauce.

• Add a slice to sandwiches.

Local Tomatoes: Melrose tomatoes are green-house grown year round. Find them at local grocery stores or contact The Tomato Patch at (608) 488-2831.               

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

RECIPE: Fresh Tomato & Lime Salsa

FRESH TOMATO LIME SALSA

You’ll forget salsa in the jar with this refreshing salsa with only 6 ingredients                                                                                                    

Ingredients:

• 1 1/2 cups (about 3-5) plum/Roma tomatoes or other local variety such as “Melrose Tomatoes”

• 4 Tbsp. red or white onion, diced

• 2 Tbsp. cilantro, chopped

• 1 jalapeno pepper, seeded and minced, fine

• 2 Tbsp. lime juice

• 1 Tbsp. olive oil

• Optional pinch of salt and additional hot sauce if desired

Method:

Makes 6 servings/Per ½ c. Serving:

Cut tomatoes in half and squeeze to remove seeds. Discard seeds and dice the tomatoes. Gently mix all ingredients in a bowl. Delicious with scrambled eggs. Per Serving Nutr. Info: 35 cal. , 2.5g Fat, 3g Carb, 0g Protein

 MORE RECIPES: www.JacksonInAction.org/recipes

To view Harvest of the Month info., 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. 

More at:  www.JacksonInAction.org

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Fresh Cranberry Fluff-For a Fabulous Holiday!

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

Fresh Cranberry Fluff Salad Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

Keep the Holidays fun and healthy with our FREE Holiday Cook Booklet

Cranberries

Harvest of the Month November

 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 Events:

Watch WEAU-TV-13 Thurs. Nov. 21 on the 4 p.m. Newscast. “Live” cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD

BRMH Hospital - Harvest of the Month Cranberry Fluff is featured on the Black River Memorial Hospital Salad Bar on Tuesdays throughout November. Taste test recipes on Wed. Nov. 20 from 11:30am-12:30p.m. More info at www.brmh.net

Fresh Creamy Cranberry Fluff

Cranberries & Nutrition 

 NUTRITION A native superfood  with antioxidants, fiber, phosphorus, vitamins A, C and K.. May help reduce risk of risk of cancer, heart disease and stroke.

1 cup consists of 51 calories, 0g fat, 0g protein and 13 g carbohydrates.

FYI: Dried cranberries are usually sweetened with sugar and concentrated in calories.

 USES:

Add cranberries when making muffins, breads or pancakes  (fresh, dried or frozen)

Make salads with fresh, frozen or dried cranberries.  Make a cranberry relish to pair with lean meats, such as turkey;  Add dried cranberries to oatmeal or yogurt.

 More Cranberry information here.                  

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: Creamy Cranberry Fluff

Light and tasty —sure to  be the star of your holiday spread                                                                                                 

Ingredients:

• 3 cups fresh or frozen cranberries, thawed and coarsely chopped (1 (12) oz. bag)

  1 can (20 oz.) unsweetened crushed pineapple, drained very well

  3 medium apples, chopped

  ½ granular sugar or sugar substitute (equivalent to 1/2 c. regular sugar)  i.e., stevia or sucralose.

  1 carton (8 oz.) light whipped topping (or vanilla Greek yogurt)

  ¼ cup fine chopped walnuts (optional)

  In a large bowl, combine the cranberries, pineapple, apple, and sweetener.  Cover and refrigerate overnight if desired.

  Just before serving, gently stir in cool whip and walnuts.

  Makes 16 servings, each 1/2 cup, for 100 calories, 3 g. fat w/ walnuts, and 18 g. carbohydrate (1 carbohydrate choice) per serving.

  Nutrition Analysis (made with regular sugar and Greek Yogurt:) 98 calories, 1.5g fat, 20g carbohydrate, 2 g protein, 2.25 g fiber.

  MORE RECIPES:

   PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE previous appearance on WEAU-TV 13 from Thurs. July 25 at 4 p.m. (Green Beans)

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

Watch B-WELLthy Recipe Video (COMING SOON)

Free Download - Harvest of the Month Holiday Recipe Booklet!

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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Crunch Time! October Harvest of the Month is Apples

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

Cinnful Apple Chips Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

Apples

Harvest of the Month October

 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 Apple Events:

Watch WEAU-TV-13 Wed. Oct. 16 on the 4 p.m. Newscast. “Apples” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD

BRMH Hospital - Harvest of the Month Apple Cabbage slaw is featured on the Black River Memorial Hospital Salad Bar on Tuesdays throughout October. More info at www.brmh.net

Cinn-ful Apple Cinnamon Chips

Apple Tips & Nutrition 

Cook it: Everything is better with apples. They pair very well with cinnamon, nutmeg and ginger.

 NUTRITION Apples have virtually no fat. One medium apple has about 80 Calories and a good source of fiber.

Apples are rich in fiber and

 USES:

• Fresh apples can be made into salads, sauces and crisp.

• Add a thin slice to sandwiches.

• Try using a Mandolin for thin slices.

Local Apples: Orchards in the area are teaming with apples. Varieties include honey crisp, gala, Mcintosh,

•  More Apple information here.                  

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: Cinn-ful Apple Chips

FRESH Apple Cinnamon Chips

These crispy sweet treats are sweet and cinn-ful.                                                                                                    

• Ingredients:

• 2 large apples

• ½ c. lemon juice

• 2 Tbsp. granulated sugar (or substitute)

• 1 t. cinnamon

• ½ t. nutmeg

  Rinse apples and cut into thin slices.  The thinner you cut them the crunchier they will be. Aim for about 1/8in thick. Remove seeds/core after cutting.

  Toss the apple slices with a lemon juice. Lay them on a baking sheet closely together but not overlapping. 

  Arrange apple slices in a single layer on a parchment lined baking sheet.  Sprinkle lightly with cinnamon sugar.

  Bake at  200 F for about 2 hours or until apples are dry and crisp.  Flip apples over after the first hour.

  Pull out a chip and test. If crispy, remove all from oven and let cool.  A food dehydrater can also be utilized.

  Store in an airtight container for up to 3 days.

  Makes 2 servings (12 chips each).Nutrition info/Serv.:

  Approx. 110 Cal, 0g fat, 31g Carb, 4g Fiber, 0g protein

   Note: Crisp apples work the best. Ambrosia, Honeycrisp, Fuji, Pink Lady, and

  Gala apples are favorites.

PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE previous appearance on WEAU-TV 13 from Thurs. July 25 at 4 p.m. (Green Beans)

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

Watch This Month’s B-WELLthy Recipe Video:

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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Tomato Time - September Harvest of the Month Celebrates Tomatoes

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

Tomato Lime Salsa Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

Tomatoes

Harvest of the Month Sept.

 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 Green Tomatoes:

Watch WEAU-TV-13 Thurs Sept. 12 at the 4 p.m. Newscast. “Tomatoes” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD

BRMH Hospital - Harvest of the Month Pepper Event –Wed. Sept. 18, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Fresh Tomato & Lime Salsa

Tomato Tips & Nutrition 

 NUTRITION

One tomato contains 25 calories, 20 mg of sodium and 5 g of carbohydrates.

Tomatoes are high in vitamin A, vitamin C  and potassium.

 USES:

• Fresh Tomato can be made into soup, salsa, pasta or pizza sauce.

• Add a slice to sandwiches.

Local Tomatoes: Melrose tomatoes are green-house grown year round. Find them at local grocery stores or contact The Tomato Patch at (608) 488-2831.

•  More Tomato information here.                  

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: Fresh Tomato & Lime Salsa

FRESH TOMATO LIME SALSA

You’ll forget salsa in the jar with this refreshing Salsa with only 6 ingredients                                                                                                    

Ingredients:

• 1 1/2 cups (about 3-5) plum/Roma tomatoes or other local variety such as “Melrose Tomatoes”

• 4 Tbsp. red or white onion, diced

• 2 Tbsp. cilantro, chopped

• 1 jalapeno pepper, seeded and minced, fine

• 2 Tbsp. lime juice

• 1 Tbsp. olive oil

• Optional pinch of salt and additional hot sauce if desired

Method:

Makes 6 servings/Per ½ c. Serving:

Cut tomatoes in half and squeeze to remove seeds. Discard seeds and dice the tomatoes. Gently mix all ingredients in a bowl. Delicious with scrambled eggs. Per Serving Nutr. Info: 35 cal. , 2.5g Fat, 3g Carb, 0g Protein

PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE previous appearance on WEAU-TV 13 from Thurs. July 25 at 4 p.m. (Green Beans)

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

Watch This Month’s Tomato B-WELLthy Recipe Video:

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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Sizzle with Pepper Power Medley for Harvest of the Month in August

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

Pepper Power Medley Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

Bell Peppers

Harvest of the Month August

 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 Green Bell Pepper Events:

Watch WEAU-TV-13 Thurs August 22 at the 4 p.m. Newscast. “Peppers” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD

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

Pepper Power Medley

Bell Pepper Tips & Nutrition 

 NUTRITION

One cup has only 20 Calories and contains fiber, Vitamin C and other nutrients.

 USES:

• Fresh peppers on salads and with dips.

• Toss into an Asian stir-fry.

• Saute with garlic

• Puree into a cold Gazpacho Soup

 More Bell Pepper information here.                  

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: Pepper Power Medley

Serve this powerhouse of flavor, color and nutrition chilled with salad greens or as a warm side dish.

Ingredients:

• 2 Tbsp. Olive oil

• 1 -2 Zucchini, sliced

• 4 large sweet red, yellow, orange or green peppers, sliced

•  2 cups red cabbage, sliced

•  4 tsp. apple cider vinegar (or other variety)

•  Salt and pepper to taste

• 1 Tbsp. chopped fresh basil or Thyme leaves

• Optional- For a spicy kick, add 2 teaspoons Thai curry paste- green or red

 Directions:

1. In a large skillet heat the oil until hot.  Add the zucchini, peppers and carrot.  Cook over medium heat, stirring for about 5 minutes.

2. Add the cabbage, vinegar and salt and pepper. If desired, add the Thai curry paste. Continue to cook for about 5 minutes longer or until  the vegetables are tender crisp. Make s4-6 servings.    Nutr. Info: Approx.

PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE previous appearance on WEAU-TV 13 from Thurs. July 25 at 4 p.m. (Green Beans)

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

Watch This Month’s Pepper B-WELLthy Recipe Video Here:

Pepper Power Medley

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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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

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. 

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

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.                  

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: 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

VIEW THE LIVE appearance on WEAU-TV 13 from Thurs. July 25 at 4 p.m. (Green Beans)

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

Watch Last Month’s Strawberry Recipe Video:

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. 

More at:  www.JacksonInAction.org

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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

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. 

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 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.                        

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: 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

VIEW THE LIVE appearance on WEAU-TV 13 from Thurs. June 20 at 4 p.m. STRAWBERRIES

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. 

More at:  www.JacksonInAction.org

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What's the Deal with Winter Squash?

by Kendal Schmitz, Viterbo University Senior Nutrition & Dietetics Student

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

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Fun Facts:

• One cup of winter Squash contains only 80 calories.

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

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

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

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Cheddar Stuffed Acorn Squash

• 1 acorn squash, halved/ seeded

• 3/4 cup chopped ripe tomato

• 2 scallions or green onions—thinly sliced

• 1/4 tsp dried sage

• Salt and pepper to taste

• 2 tbsp water

• 1/2 cup cheddar cheese—cut into cubes

Instructions: Serves 4

• Preheat oven to 400 degrees F

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

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

• Combine tomatoes and scallions or onions

• Season with sage, salt and pepper to taste

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

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

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

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

“Taste the featured Harvest of the Month Recipe at Black River Memorial Hospital (Cafe) on Tues. Nov. 20 from 11:30 am - 12:30 pm”

Kendal Schmitz is a Senior Nutrition & Dietetics Student at Viterbo University in La Crosse, Wisconsin. She is from Minnesota and is studying the connection between diet and cancer.

An Apple a Day

By Allison Stoeffler, Jackson In Action Contributor

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

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

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

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What’s In an Apple?

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

• Phytochemicals

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

• Fiber

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

• Antioxidants

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

What’s Not In Them?

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

Experiment with Different Ways to Eat Apples This Month!

Apple Bake Recipe

Ingredients:

2 large apples, cut into small pieces

¼ cup apple juice

¼ cup water

¼ teaspoon ground cinnamon

Dash of ground nutmeg

¼ teaspoon vanilla extract

Directions:

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

Harvest of the Month

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

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