December Harvest: Roasted Squash Apple Bake with Sage

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

It’s Squash Season

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. December 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. 

Celebrate Squash With These Events:

WEAU-TV-13 Thurs. Dec. 12, 4 p.m. Newscast. “Squash” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD on Tues. Nov. 13 at 4 p.m.

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

Featured Squash Recipe with Apples & Sage

Squash Nutrition 

One cup of winter squash contains only 80 calories, and it has very low amounts of fat and sodium.

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

Harvest of the Month

Squash Info.Click 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: SQUASH APPLE BAKE WITH SAGE 

Use Butternut or any favorite seasonal squash. A vegetable peeler can help remove the skin.

Servings: 8 (Approx.2/3 c. ea.)

• INGREDIENTS

  5 c. Butternut squash

  4 c. Granny Smith apples

  ¼ c. Butter, melted

  1/2 c. Brown sugar, packed

  1 Tbsp. Flour

  1 tsp. Salt (optional)

  ½ tsp. ground mace (or allspice)

  ½ tsp. Dried sage or 1 Tbsp. fresh sage (very finely chopped)

  Method:

  Peel and cut squash and apples into 1 inch pieces slices.  Place in a large bowl. Melt butter and add with rest of ingredients.  Stir well.  Put in a large casserole. Cover and bake at 350 until squash and apples are soft.  Stir. May take up to one hour.  Check at 45 min. with the tip of a small sharp knife.

• Perfect holiday side dish~

• Approx. nutrition information per 2/3 c. Serving.

MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE appearance on WEAU-TV 13 on Thurs Dec. 12 at 4 p.m.

(Click here for last months appearance)

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

Watch the B-Wellthy Recipe Video Here

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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Seasonal Surprise: Roasted Squash Apple Bake with Sage

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

It’s Squash Season

 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. 

Celebrate Squash With These Events:

WEAU-TV-13 Tues. Nov. 13, 4 p.m. Newscast. “Squash” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD on Tues. Nov. 13 at 4 p.m.

BRMH Hospital - Harvest of the Month Apple Event –Tues. Nov. 20, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin with Kendal Schmitz, Viterbo University Senior Nutrition & Dietetics Student.

Featured Squash Recipe with Apples & Sage

Squash Nutrition 

One cup of winter squash contains only 80 calories, and it has very low amounts of fat and sodium.

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

Harvest of the Month

Squash Info.Click 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: SQUASH APPLE BAKE WITH SAGE 

Use Butternut or any favorite seasonal squash. A vegetable peeler can help remove the skin.

Servings: 8 (Approx.2/3 c. ea.)

• INGREDIENTS

  5 c. Butternut squash

  4 c. Granny Smith apples

  ¼ c. Butter, melted

  1/2 c. Brown sugar, packed

  1 Tbsp. Flour

  1 tsp. Salt (optional)

  ½ tsp. ground mace (or allspice)

  ½ tsp. Dried sage or 1 Tbsp. fresh sage (very finely chopped)

  Method:

  Peel and cut squash and apples into 1 inch pieces slices.  Place in a large bowl. Melt butter and add with rest of ingredients.  Stir well.  Put in a large casserole. Cover and bake at 350 until squash and apples are soft.  Stir. May take up to one hour.  Check at 45 min. with the tip of a small sharp knife.

• Perfect holiday side dish~

• Approx. nutrition information per 2/3 c. Serving.

MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE appearance on WEAU-TV 13 on Tues. Nov. 13 at 4 p.m.

(Click here for last months appearance)

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

Watch the B-Wellthy Recipe Video Here

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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Apple Slaw Brings a Sweet Crunch to the Season

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

Recipe Videos: www. brmh.net/recipes

Apple trees are cultivated worldwide, and are the most widely grown species in the genus Malus. The tree originated in Central Asia, where its wild ancestor, Malus sieversii, is still found today. Apples were brought to North America by European colonists  and have religious and mythological significance in many cultures, including Norse, Greek and European Christian traditions.

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

 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. 

Celebrate Apples with these events:

WEAU-TV-13 Thurs Aug. 13, 4 p.m. Newscast. “Cabbage” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD on Thurs. Oct. 11 at 4 p.m.

BRMH Hospital - Harvest of the Month Appple Event –Wed. Oct. 17, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Crunch and Apple at BRMH Hospital Cafe!

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

Harvest of the Month

Apple Info.Click 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.

HARVEST APPLE SLAW 

Speed up the prep by purchasing cole slaw mix. Vanilla yogurt gives just the right sweet to this crunchy delight.

Servings: 10 (Approx.1/2 c. ea.)

• INGREDIENTS

• 3 c. Cabbage, shredded (Approx. 1 bag)

• 2 c. Apples, sliced thin

• 1 c. Celery, sliced diagonally

• DRESSING:

• 1/3 c. Plain lowfat yogurt (or plain Greek Yogurt or light sour cream) or vanilla yogurt

• 2 Tbs. Pineapple juice (or honey) -  omit if using vanilla yogurt

• ½ t. Prepared mustard (or 2 t. Dijon mustard)

• ½ t. Celery seeds

• 2 Tbsp. apple cider vinegar (more or less)

• ¼ c. Mayonnaise (optional)

• Per ½ c. Serving (Makes 10 Serv.)

• ¾ c. Sliced almonds or slivered

• ¾ c. Dried cranberries (craisins) or other dried fruit, minced

• PREPARATION:

• Combine vegetables

• Combine dressing. Taste and adjust.  Add to vegetables. 

• Serve immediately or chill and serve.  A tasty side dish or topping for sandwiches. Use your favorite seasonal apple variety. Adapted from Celebrating a Healthy Harvest Recipes--Cookbook)

• Variations…Add grilled chicken and other vegetables such as carrots, bell peppers, etc. 

MORE RECIPES :www.JacksonInAction.org/recipes

photo: Katie Schmidt

See Ruth Lahmayer Chipps, MS, RDN, CD with Host Judy Clark on WEAU-TV 13 Eau Claire, Wisconsin Oct. 11 at on 4 p.m. LIVE

VIIEW THE LIVE appearance on WEAU-TV 13 on Oct. 11

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

For this and more recipes visit http://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, Hansen’s IGA, local school districts, The Library and the community. 

More at:  www.JacksonInAction.org

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Kimchi Cabbage Saute Will Spice Up Your Life!

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

Recipe Videos: www. brmh.net/recipes

There are at least a hundred different types of cabbage grown throughout the world, but the most common types in the United States are the Green, Red, and Savoy varieties.

Cook it: Cabbage can be steamed, boiled, braised, microwaved, stuffed, or stir-fried, and eaten raw.

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. 

Celebrate Cabbage with these events:

WEAU-TV-13 Thurs Aug. 13, 4 p.m. Newscast. “Cabbage” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD on Thurs. Sept. 20 at 4 p.m.

BRMH Hospital - Harvest of the Month Cabbage Event –Thurs. Sept. 27, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Cabbage Nutrition                                                   Cabbage has virtually no fat. One cup of shredded raw cabbage contains 50 calories and 5 grams of dietary fiber. It also contains 190% of the recommended daily amount of vitamin C. Cabbages are also an excellent source of fiber,  vitamin K, calcium, potassium, and magnesium.

Harvest of the Month

Cabbage Info.Click 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.

KIMCHI CABBAGE SAUTE 

Kimchi is a traditional fermented cabbage dish from Korea. This quick recipe includes some of the key intense flavors.

Servings: 6 (Approx. 2/3 c. ea.)

INGREDIENTS

• 2 Tbsp. olive or dark sesame oil

• 2 scallions, cut into ½” pieces, plus more, sliced

• 2 garlic cloves

• 1 1” piece peeled ginger, chopped

• 2 Tablespoons gochujang or other chili sauce (sriracha)

• 1 Tablespoon fish sauce (can substitute soy sauce)

• 1 Tablespoon unseasoned rice vinegar

• 2 t. Soy sauce or ponzu (optional)

• 2 t. maple syrup

• 1 Tbsp. sesame seeds

• ½ head green cabbage, cut into 1” strips

• Kosher salt (optional) photo: Katie Schmidt

RECIPE PREPARATION  

Heat oil in a large skillet over medium high heat. Add scallions, garlic, ginger, gochujang, fish sauce,  rice vinegar, optional soy/ponzu and maple syrup. Add cabbage and cook, tossing often, until crisp-tender, about 5 minute. Sprinkle with 1 Tbsp sesame seeds and optional salt.  

Serving suggestion:  After cabbage is cooked, add one egg per person to top of cabbage. Reduce to simmer, cover and serve when egg is cooked. Other protein options: add cooked chicken, beef or pork at the end of the cooking process.  Vegetarian: add cubed firm tofu and chopped peanuts . Makes 6 Servings. Per 2/3 c. Serving: Approx. 130 Calories, 4g Fat, 15g Carb. 3g Fiber, 4g Protein

See Ruth Lahmayer Chipps, MS, RDN, CD with Host Judy Clark on WEAU-TV 13 Eau Claire, Wisconsin Sept. 20 at on 4 p.m. LIVE

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

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

More at:  www.JacksonInAction.org

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