8 Tips for a Healthy Holiday Season
By Brenna Meyer, Senior Nutrition and Dietetics Student at Viterbo University, La Crosse, WI
It is definitely the most wonderful time of the year. Poinsettias are adding beautiful color, Christmas trees are being decorated with ornaments, and snowflakes are covering the outdoors. While there is a lot of excitement around this time of year, there can also be concerns about staying healthy throughout the holidays. To help, here are 8 tips to a healthy holiday season:
1. Eat intuitively
Delicious food is all around this time of year! Instead of restricting food, eat intuitively! As defined by Be Nourished.com, an intuitive eater is someone “who makes food choices without experiencing guilt or an ethical dilemma, honors hunger, respects fullness and enjoys the pleasure of eating.” Intuitive eating involves being in tune with one’s hunger and fullness signals and eating when hungry and stopping when full.
2. The slower the better
It takes about 20 minutes for one’s body to know it is full. By being in tune while eating and consuming food slowly, individuals can avoid overeating. Plus, eating slowly allows time to really enjoy the tasty food!
3. Focus on fruits and vegetables
According to the 2015-2020 U. S. Dietary Guidelines, about three-fourths of the population does not eat enough fruits and vegetables. It is recommended that people on a 2,000-calorie diet consume at least 2 cups of fruit and 2 ½ cups of vegetables per day. An easy way to make sure you are consuming enough fruits and vegetables is to have a quarter of your plate filled with fruits and another quarter filled with vegetables at every meal.
4. Keep desserts in count
Desserts are delicious, but can contribute a lot of added sugar and calories to a person’s diet. Decreasing the number of desserts can be helpful because less additional sugar and calories will be consumed. Also, eating slowly and “mindfully” can promote a sense of satisfaction and enjoyment of every bite of that festive dessert.
5. Activate your activity
Even though it is cold outside, getting adequate activity does not need to slow down. Exercising at a local gym, walking outside, or even strolling through the mall are beneficial ways to stay in shape this holiday season.
6. Bring the best
Sometimes healthy food options are not served at holiday gatherings. No worries, though! Plan on bringing a healthy item to get-togethers. This way, you know that there will be a healthy option for you and others to enjoy.
7. Use SMART goals when making New Year’s resolutions
SMART goals can help people remain committed to their New Year’s Resolutions because they are Specific, Measurable, Achievable, Realistic, and Timely. For example, instead of saying “I want to exercise more next year,” try using a SMART goal such as “I want to exercise 2 times per week for the next 3 months.”
8. Enjoy!
Holidays are a wonderful time to celebrate and spend time with family and friends. By enjoying every family get-together and celebration, people can be more thankful for what they have and enjoy the “now”.
Hopefully these tips help ease any concerns about staying healthy over the holidays and best wishes for a wonderful time of the year!
Brenna Meyer is from Winona, MN and a Senior Nutrition and Dietetics Student at Viterbo University, La Crosse, WI
“A realistic approach is to maintain weight versus gain during the holidays”
Eating Good, on the GO
By Hanna Marbach, Senior Dietetics Student at Viterbo University in La Crosse, Wisconsin. Jackson In Action Blog Contributor
Being on the road can be tough and choosing a healthy option for lunch can be even more challenging. Here is a guide of what to keep your eye out for when stopping for a quick lunch while on the road.
Subway
When thinking of Subway, you may think you are automatically making a good choice, although you still have to be careful with what you order.
For example, try to stay away from a lot of added sauces – ask for light sauce, adding avocado, or trying vinaigrette to flavor your sandwich!
Another tricky part about finding a healthy option is that when it looks healthier it may not always be the best choice. For example, at Subway the flatbread, when compared to the typical white bread, actually contains more calories as well as fat.
When at Subway, stick to lots of veggies, regular bread(whole grain), small amounts of sauces, and your choice of meat/cheese.
Arby’s
Here are some options that are under 400 calories but will surely leave you satisfied for the rest of your workday!
Ham and Swiss
Arby’s Melt
Classic Roast Beef
Roast Turkey Farmhouse Salad
Also, opting for a side salad instead of the typical French Fries will cut out around 100 calories.
McDonald’s
While stopping for breakfast, try an Egg McMuffin or Fruit and Maple Oatmeal. If stopping for lunch look for these best options:
- Artisan Grilled Chicken Sandwich
- Cheeseburger
- Premium Asian Salad
- Premium Bacon Ranch Salad
- Premium Southwest Salad
For a side at McDonald’s, try the apple slices, a cutie or even a side salad.
Hardee’s
Look out for these sandwiches which are all under 400 calories!
Charbroiled BBQ Chicken Sandwich
Hot Ham and Cheese
Regular Roast Beef Sandwich
Low Carb Charbroiled Chicken Club Sandwich
If wanting to change up your side options, try the green beans, coleslaw, mashed potatoes or a side salad.
Burger King
Need to stop for breakfast? Grab some oatmeal —a whole grain and a great option that will make you feel fuller, longer. If stopping around lunch, look for:
Grilled Chicken Sandwich
The Garden Grilled Chicken Sandwich
The Plain Cheeseburger
Wanting a side to your meal? Try switching out the fries for some apple slices or applesauce!
Taco John’s
Keep your eyes out for:
Chicken Soft shell Taco
Crispy Taco
Taco Burger
Bean Burrito or the Combination Burrito
Side salads are also available.
Culver’s
At Culver’s try out these healthier options including:
Garden Fresco Salad
Grilled Chicken Sandwich
Veggie Burger
Culver’s also offers a variety of sides which may help change up your meals if eating out often, including:
- Coleslaw
- Steamed Broccoli
- Mashed Potatoes
- Chicken Noodle Soup
- Tomato Florentine Soup
- Stuffed Green Pepper Soup
Kwik Trip
If stopping for a quick lunch, these items are under 400 calories.
Garlic Herb Chicken Sandwich
Chicken Parmesan Sandwich on Sourdough
Fish Sandwich with Cheese
Cheeseburger
All types of burritos
Kwik Trip also has a wide variety of options for sides including:
Fresh Fruit
Yogurt
Mashed Potatoes
Green Beans
Black Beans
Healthier Beverages
When stopping at fast food places it is often difficult to choose a healthy beverage. Try looking for lower sugar drinks and switching them out from the typical soda ordered. Consider plain iced water—it’s free. Other choices: Unsweetened Tea & Lemonade; Low-Fat / Fat-Free Milk; Coffee and Hot Tea.
Learning a few tricks while navigating fast food menus will help throughout all of your future travels. For detailed nutrition information, visit the restaurant’s website before making your choices.
Hanna Marbach is a Senior Dietetics Student at Viterbo University in La Crosse, Wisconsin
December Harvest: Roasted Squash Apple Bake with Sage
Harvest of the Month - Squash Apple Bake with Sage photo: Katie Schmidt
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
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.
Jackson In Action Receives Wis. Hospital Assoc. Award for Global Vision Community Partnership
Nov. 19, 2019
Jackson County, Wisconsin
The Wisconsin Hospital Association (WHA) Foundation presented a 2019 Global Vision Community Partnership Award to the Jackson In Action (JIA) Healthy Lifestyle Coalition Program. The award recognizes and rewards community partnership projects that work with WHA member hospitals to meet an identified community health need in an innovative or creative manner. JIA is a community coalition that promotes healthy lifestyles for children, their families, and the greater community. JIA received a $2,500 grant to further support their programming initiatives presented by Leigh Ann Larson, WHA Vice President of Education and Marketing. Mary Beth White-Jacobs, CEO of Black River Memorial Hospital (BRMH) stated, “We are honored to be an award recipient on behalf of JIA. BRMH is a committed partner in this coalition. With the help of all our community partners, we will continue to work toward better health for the citizens of Jackson County.”
Formed in 2011, partnerships in JIA include Black River Memorial Hospital, local school districts, Ho-Chunk Nation, UW-Extension, local law enforcement, Jackson County Public Health and Forestry and Parks, Lunda Community Center, the Boys & Girls Club, Friends of the Library, Hansen’s IGA, and local coalition Together for Jackson County Kids. JIA provides low, or no-cost resources for activities, some of which include the Pace and Pedal Duathlon, Laces to Leaders, Move With A Doc, and a Hunter & Hiker Fitness initiative. Additional JIA efforts include: Harvest of the Month, portable bathrooms at the sledding hill and Foundation trail in winter, Jackson County Fitness Challenge, 5210 Challenge, Bike rodeo, Walking School Bus and more.
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Photo Caption: Pictured are (l-r), Mary Beth White-Jacobs-BRMH CEO, Ellen Moldenhauer-Jackson County Public Health Officer, Leigh Ann Larson-WHA Vice President of Education and Marketing, Nicole Schweitzer-BRMH Director of Physical Medicine and Rehabilitation and JIA Chair, Clarence Pettibone-Ho-Chunk Nation District 1 Community Center Personal Trainer, Kathleen Clemons-HCN Exercise Physiologist, Kristi Hanson-Jackson County Public Health Nurse, and Bethany Hale-Lunda Community Center Assistant Director.
Jackson County Harvest of the Month featured at National Nutrition Conference
Jackson In Action’s Harvest of the Month program was discussed at Food & Nutrition Conference & Expo in Philadelphia,PA. There were over 10,000 nutrition professionals in attendance this educational conference and Black River Memorial Hospital’s Registered Dietitian Nutritionist, Ruth Lahmayer Chipps was one of the presenters, along with Donna S. Martin, School Nutrition Director for Burke County School District in Georgia. Methods for partnering with local farmers to bring fresh from the farm product were discussed along with tools for executing a successful community program that is engaging.
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
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.
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:
MORE RECIPES: www.JacksonInAction.org/recipes
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
Stay Green this Winter!
By Hannah McDaniel, Senior Nutrition Student at Viterbo University, La Crosse, Wis.
If you have a green thumb, there’s nothing quite as exciting as a bountiful harvest. After watching a garden grow all summer, the fall harvest is truly rewarding. But winter is fast approaching, which means a sad end to backyard gardening. But fret not! The freezing temperatures don’t have to put an end to your favorite home-grown flavors! Enjoy garden favorites all year long by freezing or canning your produce, and even start your own indoor herb garden!
Healthy Harvest!
Why Choose to Freeze or Can Your Produce
It’s Sustainable!
By growing your own produce, you can make an environmental impact: Less reliance on fossil fuels to transport fruits and veggies to your local grocery store; Less exposure to pesticides that may be used on most fruits and vegetables in the grocery store.
Endless Health Benefits!
When you grow your own crops, chances are you harvest them at the peak of ripeness, meaning they have the most nutrients. Much of the produce at the grocery store is harvested before it is ripe, and well before all of those good nutrients get a chance to develop. Contrary to what many people believe, freezing or canning your produce will not alter the nutrients of the food in any way!
Save Money!
Fresh produce can be expensive at the grocery store. By preserving your own for the winter, you will cut down the cost of your grocery store bill!
How to Freeze Your Produce
Before freezing vegetables, you should blanch them. This means placing the vegetables into boiling water for about 2 minutes. This stops enzyme actions that cause loss of flavor, color and texture in your vegetables. Blanching also cleanses the surface of dirt and organisms, brightens the color and helps slow loss of nutrients. After boiling, dunk the vegetables into ice water to stop the cooking process. Fruits do not need to be blanched.
Lay blanched vegetables or fresh fruits single layer on a baking sheet and place in the freezer. This step prevents your produce from freezing together into one big clump!
Once frozen, you can put your produce in a freezer bag for easy storage in your freezer to enjoy year round
Freeze produce such as this squash! Do the hard work now by peeling, chopping and baking squash. Freeze it for easy use later on!
Fresh Herbs Year Round!
You can also have fresh herbs year round by creating an indoor herb garden! Either pot the herbs that you have growing outside, or obtain seeds to germinate and start fresh.
Re-Potting Outdoor Plants
If you choose to dig up herb plants that you have growing outside, make sure to plant them into potting soil for extra drainage and soil nutrition. Choose a place for your pot that is sunny and warm, if your windows let in cold air, make sure to keep them far enough away from the window so the plants don’t get cold!
Plant Seeds and Start Fresh!
You can obtain seeds by either buying them, or taking them from plants you already have outside. By the end of the season, many herbs will have gone to seed that you can collect and plant inside.
Choose Herbs that Will Thrive inside!
Hearty herbs like rosemary, mint, cilantro and oregano are great for indoor planting! It is possible to have success with frail plants like basil, but they may require a little more attention.
Provide Enough Light
Your new herb plants will need about seven hours of light. If you don’t have a good window that can provide that, a lamp with a fluorescent bulb will help.
A tutorial on how to make your own indoor herb garden!
Hannah McDaniel. Senior Dietetic student at Viterbo University. Student intern at the FSPA Garden.
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,
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.
MORE RECIPES: www.JacksonInAction.org/recipes
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
Jackson County Harvest of the Month to be featured at National Nutrition Conference
Jackson In Action’s Harvest of the Month program will be discussed at Food & Nutrition Conference & Expo in Philadelphia,PA. There are over 6,000 nutrition professionals that attend this educational conference.
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.
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
MORE RECIPES: www.JacksonInAction.org/recipes
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
Jackson In Action Receives Service Above Self Rotary Award
August 12, 20129
Black River Falls, Wis. (Jackson County)
Jackson In Action healthy living coalition (www.JacksonInAction.org) received the highest honor on Monday August 13, 2019 with the “Service Above Self Award” from Rotary International (Black River Falls).
“Our team is dedicated to providing healthy living opportunities throughout the county,” explained Nicole Schweitzer, Chair of Jackson In Action. “It’s through the tireless efforts of our commitee and volunteers that we are able to make an impact in the community.”
For more about Jackson In Action visit www.JacksonInAction.org
“The purpose of this award is to recognize those who have demonstrated exemplary humanitarian service, in any form and at any level, with emphasis on personal volunteer efforts and active involvement in helping others through Rotary. This is Rotary International’s highest honor with a maximum of 150 recipients world wide selected each year. ”
Aug. 12, 2019, Skyline Golf Course, Black River Falls, Wis.
Members of JacksonInAction.org Pictured from Left: Ruth Lahmayer Chipps, Nicole Schweitzer, Kathleen Clemons, Dawn Jacobson, Bethany Hale.
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
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.
MORE RECIPES: www.JacksonInAction.org/recipes
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
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
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.
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.
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
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
Spritely Green Bean Salad
Spritely Green Bean Salad
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
Take the 5210 Challenge TODAY! WIN! June 10 - 23. Track as much as you can.
Turn in your tracker (at Black River Memorial Hospital Cafe or Boys & Girls Club-BRF), or take a picture and email to Jacksoninaction12@gmail.com by July 1, 2019
DOWNLOAD THE TRACKER HERE
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
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.
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
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
Wach the Recipe Video:
STRAWBERRY SPINACH SALAD
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
Jackson County Fitness Day Proclaimed May 18, 2019 with Pace & Pedal Event
The Jackson County Board of Supervisors has proclaimed Saturday, May 18, 2019, as Jackson County Fitness Day. With this proclamation, the Board of Supervisors is encouraging all citizens of Jackson County to be active and challenging everyone to join the movement for a happier, healthier county. “The County Board realizes the importance of physical activity, eating healthy and overall improving our employees’ and residents’ health,” said Board Chairman Ray Ransom. “These physical activities translate into promoting a healthy, happier work and living community.”
Jackson County has been actively engaged in recent years in expanding physical activity opportunities and accessibility to physical activity throughout the county, which has highlighted earlier this year when Jackson County was recognized statewide as a Wisconsin Active Together Community. This recognition was received based on Jackson County’s commitment to developing and promoting places to walk, bike, and be active.
A full day of fitness activities and events are scheduled for May 18, 2019, to celebrate Jackson County Fitness Day. The day kicks off at Wazee Lake Recreation Area with the 6th Annual Pace and Pedal event, including a duathlon (6 mile run / 10.3 mile bike), 5K Color Fun Run/Walk, and 1 mile Youth Run. “The Pace and Pedal event has evolved into a great family-friendly event, with over 350 participants expected this year,” said Dawn Jacobson, Pace and Pedal race director. “Through the support of our generous sponsors, we are able to offer the race free to participants age 12 and under, and at a very low-cost to everyone else. This helps us to achieve our goal of getting as many people physically active as we can.”
Pace and Pedal supports the Jackson In Action coalition, which provides healthy eating and active living programming in Jackson County through the year. More information about Pace and Pedal, as well as the registration link, can be found at www.brmh.net/paceandpedal.
Additional highlights and promotions for Jackson County Fitness Day include FREE admission to all Jackson County Parks, FREE day pass to the Lunda Community Center by bringing a copy of the Jackson County Fitness Day Poster, and FREE fitness facility use at the Ho-Chunk District 1 Community Center. Local businesses offering exclusive Fitness Day Deals include Riverside Nutrition (1 free glass of tea per person) and Millie J’s (20% off all Activewear). Find the Jackson County Fitness Day poster with all of this information and more at www.jacksoninaction.org/jacksoncountyfitnessday.
To cap off the weekend, the Friends of the Black River will be offering a flat water kayak event on Sunday, May 19th at 12:30pm. Interesting individuals can contact Jeff Polzin at 715-896-5534 for more information.
Everyone who participates in any type of fitness activity on May 18, Jackson County Fitness Day, is encouraged to share active photos at #jacksoncountyfitnessday.
Harvest of the Month Features Avocado Peanut Chocolate Truffles
By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Avocado Peanut Chocolate Truffles Photos: Katie Schmidt
Avocado
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 Avocado Events:
Watch WEAU-TV-13 Thurs April 18, 4 p.m. Newscast. “Avocados” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD
BRMH Hospital - Harvest of the Month Avocado Event –April 24, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
Avocado Tips & Nutrition
-An avocado has more potassium than a banana. A 1-ounce serving contains 150 mg or 4% of the daily recommended value of potassium.
- Avocados make a great butter substitute in baked goods when used in the right quantities.
- An avocado has more potassium than a banana. A one ounce serving contains 150 mg or 4% of the daily recommended value of potassium.
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: Avocado Peanut Chocolate Truffles
Healthful fats (avocado) versus heavy cream
PREP TIME: 15 MINS
COOK TIME: 0 MINS
TOTAL TIME: 15 MINS
Makes 18 Truffles
INGREDIENTS:
1 ripe avocado
5 oz. dark chocolate or semi-sweet chocolate chips
2 Tbsp. creamy peanut butter (or shredded coconut)
2 Tbsp. brown sugar
¼ t. vanilla extract
⅛ t. salt
2½ Tbsp. unsweetened cocoa powder (separated)
METHOD: Cut avocado, remove pit and mash the flesh with a fork until completely smooth and lump free.
Add to melted chocolate (Melt slowly either the microwave or on the stove; careful not to burn). Stir in peanut butter, brown sugar, vanilla, salt and half of the cocoa powder. Refrigerate for 30-45 minutes. Scoop into rounds or form balls with your hands. Roll in the remaining 1 ¼ Tbsp of cocoa powder. DEVOUR! Variations: Substitute 2 Tbsp. fine minced almonds or other nuts for the peanut butter. The word “truffle” originates from the Latin word meaning lump. They resemble gourmet wild mushrooms (truffles).
MORE RECIPES: www.JacksonInAction.org/recipes
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
Video coming soon:
For more harvest of the month 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
Celebrate Nutrition Month with Aromatic Carrot Salad
By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Aromatic Carrot Salad Photo: Katie Schmidt
Carrots
Crispy, healthy!
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 Carrot Events:
Watch WEAU-TV-13 Thurs March. 14, 4 p.m. Newscast. “Carrots” 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 –Thurs. March 28, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
National Nutrition Month (R) is an annual nutrition education and information campaign in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. More at www.eatright.or
Carrots Tips & Nutrition
Carrots are 7% natural sugars
The carrot is one of the top 10 most economically important global vegetable crops
Ancient Greeks and Romans ate red, purple and white carrots harvested in the wild.
The green tops of the carrot are edible but not many people eat them.
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: AROMATIC CARROT SALAD
Colorful and delicious with slightly spicy and sweet Moroccan flavors—A Mediterranean delight.
PREP TIME: 15 MINS
COOK TIME: 0 MINS
TOTAL TIME: 15 MINS
Makes 12 ½ c. servings
INGREDIENTS:
5 medium carrots – grated or spiral cut
2 c. spinach or kale
1 can (14 oz.) garbanzo beans (chick peas)
½ c. walnuts or almonds
½ c. dried cranberries or raisins
½ c. Kalamata olives (or traditional olives) or feta cheese
Dressing: Honey Dijon Aromatic Dressing:
1/3 cup extra virgin olive oil
1/4 cup vinegar
2 Tbsp. honey
1 Tbsp. dijon mustard
1/4 tsp salt (optional)
1/2 tsp ground cumin or more
1/2 tsp ground turmeric or more
½ tsp ground cinnamon or more
1/4 tsp black pepper
DIRECTIONS:
1. In a large bowl, combine the carrots, spinach, chick peas, nuts, cranberries and olives.
2. In a small bowl, whisk the olive oil, vinegar, honey, Dijon, salt and spices together with a fork.
3. Toss the dressing over the salad just before serving. Add more spices if desired.
Serve with your favorite protein – grilled chicken, salmon, boiled eggs, shrimp, etc.
This spice combination is slightly sweet with a Moroccan flavor
Nutrition info per ½ c. serving: Approx. 160 Calories, 10g Fat, 15g Carb, 4g Fiber, 3 g 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
Expand Your Vegetable Palate
Photo taken by Eliza Short
By Eliza Short, RD, Jackson In Action Contributor
Most people living in the United States do not meet vegetable intake recommendations of 4-5 servings or 2.5 cups per day (for most adults). Why is it so difficult for us to meet these recommendations? Through my experience working with both kids and adults, I have found a few common reasons why this can be the case. One reason that is often reported involves disliking the taste and/or texture of vegetables. Further, vegetables, along with many other healthy foods, are often perceived to be very expensive, and it can be challenging to find ways to prepare tasty recipes. All in all, there are countless reasons to avoid eating vegetables, but why should we work on overcoming those barriers? One reason to overcome these barriers is emphasized with results from a recent study. This study found that a higher intake of both fruits and vegetables was associated with a lower risk for heart disease, cancer, and death from any cause. This can be due to the many health promoting components of these foods, including fiber (helps lower cholesterol and therefore heart disease risk), vitamins and minerals, and phytonutrients (help “fight” cancer). Keep reading to learn a few ways to overcome vegetable intake barriers!
The cooking method will play a role in the flavor of your vegetable. Try roasting vegetables tossed in a small amount of canola oil and your favorite seasoning. Roasting reduces the bitter flavor of many vegetables (try broccoli, cauliflower and asparagus), while emphasizing the sweeter flavors of others (carrots, potatoes, beets, peppers, and onions). Instructions for roasting carrots and potatoes can be found in the recipe below.
Try adding more vegetables to casseroles, soups, and other dishes where they can be easily incorporated! One example is in the recipe below-the original recipe contained only carrots, and I modified it to include peppers, onions, and potatoes!
Disguise your vegetables in your favorite foods! Roasted, steamed, or stir-fried vegetables can be pureed and added to dishes with a red sauce (think spaghetti or lasagna) or creamy soups (white potatoes or cauliflower can take the place of some of the cream).
Citation:
Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. Intl J Epidemiol. 2017;46(3):1029-1056.
Recipe: Roasted Vegetable Medley with Tahini Dressing*
Ingredients:
4 Large Carrots, sliced in half lengthwise and into finger-length pieces
2 cups small red potatoes, each potato quartered
4 T + ¼ tsp Olive oil, divided
1-2 tsp Cumin (to your liking)
1 sweet bell pepper, any color, sliced into strips
1 medium yellow onion, sliced into strips
4 cloves garlic, minced and divided in half
1 cup farro, dry (or barley, rice, other grain of choice)
1 can chickpeas, drained
2 tsp lemon juice
¼ tsp salt
Red pepper flakes, to your liking
1/4 cup raw pepitas (hulled pumpkin seeds)
Dressing:
1/3 cup tahini
2 T lemon juice
2 T chopped fresh flat-leaf parsley, divided
3-4 T water, as needed
Black pepper
Directions:
Preheat oven to 425 F. Prep carrots and potatoes, add to large baking sheet with 2 T olive oil and cumin. Roast for about 40 minutes until tender, stirring halfway through.
Heat 1 T olive oil in a pan on the stove top, add pepper, onion, and half of the minced garlic. Stir fry until vegetables are slightly browned (to your liking).
In a medium saucepan, combine farro with enough water to cover by a couple of inches (at least 3 cups water). Bring to a boil, then reduce heat to a simmer. Cook, stirring occasionally, until farro is tender but still slightly chewy (pearled farro takes about 15 min, unprocessed takes about 25-40 min). Drain off excess water and return farro to pot. Add 1 T olive oil, 2 tsp lemon juice, half of the minced garlic, ¼ tsp salt, and red pepper flakes to your liking. Add chickpeas, set aside.
In a small skillet, combine pepitas with ¼ tsp olive oil and a dash of salt, and cook over medium heat, stirring frequently, until edges are golden brown. Set aside.
Tahini sauce: combine the tahini, lemon juice, 1 T chopped parsley, and a few twists of black pepper (to your liking). Whisk to combine, then whisk in 3-4 T water. You may need to add more water to reach a thick but drizzly consistency.
Assemble dish: Pour farro and chickpea mixture across a large serving platter. Add roasted potatoes and carrots on top of grain mixture, then add stir fried onions/peppers. Drizzle tahini dressing over mixture, and garnish with pepitas and parsley.
*Recipe adapted from the cookbook, “Love Real Food”
March Harvest of the Month
Tune in to WEAU-TV 13 NBC on March 14th at 4pm for a live cooking demonstration featuring carrots with Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD. Alternatively, come in person to the Black River Memorial Hospital Café on Thursday, March 28th, from 11:30-12:30pm, to taste the recipe and ask questions!
Eliza Short, RD, is currently pursuing her PhD at the University of Arizona in Tucson. She studies food access and its relationship to diet-related diseases such as Type 2 Diabetes.