Avocado to Zucchini for Harvest of the Month in July

By Ruth Lahmayer Chipps, MS, RDN, LD, CD, Hy-Vee Dietitian

Summer Squash is the feature for August and gardens are teaming with this healthful vegetable. Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. July features a cooking demo segment on WEAU-TV 13 (NBC), Eau Claire, Wisconsin.

Zucchini is a type of summer squash and is green and straight in shape. Yellow squash can be straight or curved and is available in different shapes, such as the pattypan variety. All summer squash is thin-skinned (edible) and very low in calories and carbohydrates. Summer Squash is a low-calorie addition to the vegetable line-up that can play a role in many recipes. It’s commonly roasted, steamed, grilled and sautéed but also is a moist ingredient in baked goods such as muffins and breads. The featured recipe this month uses fresh summer squash in a quick saute paired with seasonal garden herbs and vegetables.

Many varieties of summer squash exist beyond the standard green zucchini and yellow squash. Check out local farmers markets for an array of interesting varieties.

Squash blossoms are delicious in a stir fry or sauteed dish.

 Summer Squash Tid Bits:

• Unlike winter squash, the skin is completely edible.

• Enjoy raw or cooked.

• Flavor is mild and can range from nutty to slightly sweet

• Local summer squash is available in the Midwest in late July - Fall.

Summer Squash Nutrition

Yellow squash, in particular, provides a good source of vitamin C with each 1-cup portion containing about one third of the daily recommended intake. Additional nutrients include folate, potassium, calcium, iron, magnesium and phosphorus— with ony 20 calories per cup.

Featured Harvest of Month August Recipe: Caprese Pasta Salad with Zucchini & Avocado

photo: Ruthie Chipps

Featured RECIPE:

Caprese Pasta Salad with Zucchini & Avocado (adapted from Chosen Foods)

For a bright and flavorful addition to your next family picnic, prep a bowl of this Caprese Pasta Salad. Choose your favorite bite-sized pasta and cool it down before tossing with a creamy balsamic dressing made with Chosen Foods Avocado Oil Mayonnaise. Fresh cherry tomatoes, feta cheese, basil, and nuts add tons of flavor to each and every bite. Toss in fresh avocados just before serving!

Servings: 6

All you need:

• 8 oz gluten-free (or traditional) pasta (bite-sized shapes work best)

• 2 tbsp Chosen Foods Avocado Oil Mayo

• ¼ cup Chosen Foods Avocado Oil

• 2 Tbsp balsamic vinegar

• 1 tsp sea salt

• ½ tsp black pepper

• 1 pint cherry tomatoes halved (or chopped tomatoes)

•  2 oz. crumbled feta cheese or 8 oz fresh bocconcini or ciliegine mozzarella balls drained

• ¼ c. chopped pistachios or toasted pine nuts (or sliced almonds)

• ½ c. diced zucchini

• 1 medium California Avocado, diced

• ¼ c. chopped fresh basil or other fresh herbs

All you do:

1. Grill or sauté the zucchini in a small amount of avocado oil until slightly soft.

2. Cook pasta according to the package instructions in boiling salted water. Once cooked, rinse under cold water until no longer warm.

3. While the pasta is cooking, mix the mayo, avocado oil, balsamic vinegar, sea salt, and black pepper in a large bowl. Add the cherry tomatoes, feta cheese (or mozzarella balls), nuts and zucchini. Stir well. 

4. Add the cooled pasta and toss together. Allow the pasta salad to rest for 30 minutes before serving for best results.

5. Sprinkle diced avocado and fresh herbs on the salad just before serving.

Modified from recipe source:  Recipe Link for Caprese Pasta Salad

For more recipes visit:

Best Avocado Recipes - California Avocados  and  Blog - Food and Healthy Life Recipes | Chosen Foods 

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Cherry Tomato Slicing Tip: Wash and de-stem cherry tomatoes. Place aprox. 10 on a deli container lid. Cover with another lid and apply slight pressure. Place a chef's knife between the lids and move the knife to cut all of the cherry tomatoes at once. See more about this hack here

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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, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI. Jackson County partners with La Crosse County for Harvest of the Month. ”

More at:  www.JacksonInAction.org

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog. Learn more about Ruthie Chipps and Dietitian Services at Hy-Vee La Crosse and Winona: Click Here:  Hy-Vee Dietitians Bios.

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.

Plums Jubilee is Plum Delicious for Harvest of the Month in September

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

Registered Dietitian Nutritionist Ruth Chipps prepares Plums Jubilee on WEAU-TV 13 (NBC)

Photo and Recipe: Ruth Chipps

Plums Jubilee

This sweet and tart dessert is a healthful way to enjoy the season. Inspired by the classic Cherries Jubilee recipe, this variation incorporates both fresh and dried plums

Ingredients (Four Servings):

• 1 lb Fresh plums (can substitute peaches and/or grapes)

• 2 Tbsp. Butter

• 2 Tbsp. Brown sugar

• 2 Tbsp. Honey

• ¼ c Orange juice

• ¼ c. Brandy or orange liquor (optional)

• ¼ c. Dried plums, fine chopped

• 1 Tbsp. Sliced almonds or walnuts (optional)

• 2 Tbsp. Granola

• Ricotta honey cream: stir together 1c. part skim ricotta, ¼ c honey and ½ t. vanilla

Method:

• Cut fruit and remove pits. Cut into slices

• Melt butter, stir in brown sugar and honey until hot

• Add sliced plums and cook about 4 minutes.

• Add orange juice and optional brandy or liquor. Note: Be careful, as liquor will become a flambe if cooking on a gas range and pan is tilted. You can also ignite the liquore by using a hand-held long handled lighter. Stand back from the pan when igniting the flambe and always keep a fire extenguisher nearby in the kitchen.

• Cook another 3 minutes until sauce reduces partially. Fruit will stay slightly firm.

• Serve with a dollop of ricotta honey cream and sprinkle with dried plums, sliced nuts and granola

• Disclosure: Hestan Culinary product was provided for testing of this recipe.

Marta Filipczyk Unsplash. Outdoorcooking with #Harvestofthemonth #Plums

Photo: Ruth Chipps

Plums are the feature for September. This stone fruit is sweet and tart at the same time. They’re rich in fiber and nutrients—adaptable to both sweet and savory recipes.

Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. A cooking demo segment airs monthly on WEAU-TV 13 (NBC), Eau Claire, Wisconsin.

Plum Tid Bits

• Look for plums with solid color—red, purple, black, light green, or yellow.

• • Choose firm plums that give slightly to gentle pressure.

• • Ripen hard plums in a paper bag at room temperature for up to three day.

• • Store ripe plums in the refrigerator for up to five days.

Many varieties of plums exist. There is even a plum variety called “Jubilee.” Check out local farmers markets for an array of interesting varieties and other fall fruit delights..

Monika Grabkowska Unsplash

“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

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 and hosts the Harvest of the Month segment on WEAU-TV 13 (NBC). More at www.Lahmayer.com.

A Plum Perfect Recipe for September Harvest of the Month

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

photo: Joanna Derks. Outdoorcooking with #Harvestofthemonth #Plums

Marta Filipczyk Unsplash

Plums are the feature for September. This stone fruit is sweet and tart at the same time. They’re rich in fiber and nutrients—adaptable to both sweet and savory recipes.

Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. A cooking demo segment airs monthly on WEAU-TV 13 (NBC), Eau Claire, Wisconsin.

Plum Tid Bits

• Look for plums with solid color—red, purple, black, light green, or yellow.

• Choose firm plums that give slightly to gentle pressure.

• Ripen hard plums in a paper bag at room temperature for up to three day.

• Store ripe plums in the refrigerator for up to five days.

Many varieties of plums exist. There is even a plum variety called “Jubilee.” Check out local farmers markets for an array of interesting varieties and other fall fruit delights..

Monika Grabkowska Unsplash

Plum Ideas

• Pack whole ripe plums in lunches or enjoy as afternoon snacks.

• Add sliced plums to green salads.

• Make a stone fruit salad with peaches, plums, and apricots.

• Top lowfat yogurt with sliced plums and granola for breakfast or dessert.

• Blend fresh or frozen plums with low-fat milk and ice. Or, substitute milk with lowfat frozen yogurt.

Dale Gray, Unsplash

Savory Grilled Fruit

Makes 8 servings. ½ plum each. Cook time: 8 minutes

Ingredients:

4 plums, halved and pitted

Using covered barbeque grill, cook halved plums over medium, indirect heat for 4 minutes. Turn over plums and cook for an additional 4 minutes. Serve while hot.

Nutrition information per serving: Calories 19, Carbohydrate 5 g, Dietary Fiber 1 g, Protein 0 g, Total Fat 0 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 0 mg

Adapted from:Everyday Healthy Meals, Network for a Healthy California, 2007. For more recipes, visit:www.cachampionsforchange.

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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

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 and hosts the Harvest of the Month segment on WEAU-TV 13 (NBC). More at www.Lahmayer.com.

Summer Squash is a hit for August Harvest of the Month

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

#Outdoorcooking with #Harvestofthemonth #Zucchini

Summer Squash is the feature for August and gardens are teaming with this healthful vegetable. Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. August features a cooking demo segment on WEAU-TV 13 (NBC), Eau Claire, Wisconsin.

Summer Squash is a low calorie addition to the vegetable line-up that can play a role in many recipes. It’s commonly roasted, steamed, grilled and sautéed but also is a moist ingredient in baked goods such as muffins and breads. The featured recipe this month uses fresh summer squash in a quick saute paired with seasonal garden herbs and vegetables.

Many varieties of summer squash exist beyond the standard green zucchini and yellow squash. Check out local farmers markets for an array of interesting varieties.

Squash blossoms are delicious in a stir fry or sautee dish.

 Summer Squash Tid Bits:

• Unlike winter squash, the skin is completely edible.

• Enjoy raw or cooked.

• Flavor is mild and can range from nutty to slightly sweet

• Local summer squash is available in the Midwest in late July - Fall.

Summer Squash Nutrition

Yellow squash, in particular, provides a good source of vitamin C with each 1-cup portion containing about one third of the daily recommended intake. Additional nutrients include folate, potassium, calcium, iron, magnesium and phosphorus— with ony 20 calories per cup.

Featured Harvest of Month August Recipe:

Zucchini & Tomato Garden Toss

photo: Ruthie Chipps

Zucchini is a type of summer squash and is green and straight in shape. Yellow squash can be straight or curved and is available in different shapes, such as the pattypan variety. All summer squash is thin-skinned (edible) and very low in calories and carbohydrates. .

Recipe: Zucchini & Tomato Toss 

• 2 Tbsp. Olive oil

• 3 Medium zucchini (summer squash), thin slices

• ½ c. Sliced onion

• ½ ea. Bell pepper, sliced

• 1 c. Cherry tomatoes – cut in half

• 2 t. Minced garlic

• ½ t. Dried rosemary or 1Tbsp. fresh rosemary or basil (or other herbs)

• ¼ t. Ground black pepper

• 2 T Balsamic vinegar

• 1/3 c. Feta cheese, crumbled

Method: Heat large saute pan to medium-high heat. Add olive or avocado oil. Toss in zucchini, onions and bell peppers. Cook until al dente (slightly soft). Add tomatoes and cook for a few more minutes until soft. Add 2 t. minced garlic, herbs, balsamic vinegar and feta cheese just before serving. Serve immediately. Makes a good filling option for lasagna - add tomato sauce and Italian cheeses.

Disclosure: Hestan Culinary product was provided for testing of this recipe.

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Cherry Tomato Slicing Tip: Wash and de-stem cherry tomatoes. Place aprox. 10 on a deli container lid. Cover with another lid and apply slight pressure. Place a chef's knife between the lids and move the knife to cut all of the cherry tomatoes at once. See more about this hack here

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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

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 and hosts the Harvest of the Month segment on WEAU-TV 13 (NBC). More at www.Lahmayer.com.