Jackson in Action was recently featured in the Wisconsin Energy Cooperative News magazine, produced by Jackson Electric Cooperative. Click below to read our feature article.
Harvest of the Month Features Tasty Turnip Tot Recipe on WEAU-TV (NBC)
Photo: Ruth Chipps
Tasty "Smashed" Turnip Tots
Turnips take center stage with lower carbohydrate profile and texture similar to potatoes.
Ingredients:
2 pounds turnips, peeled and cut into 2-3 inch pieces (or potatoes)
1/4 cup olive oil, plus extra as needed
1/2 granulated garlic
2T parmesan cheese
Optional dressing:
3 tablespoons olive oil
3 tablespoons fresh lemon juice
2 tablespoons chopped fresh parsley leaves
1 tablespoon chopped fresh thyme leaves
2 lemons, zested
Kosher salt and freshly ground black pepper
Directions:
For the turnips or potatoes:
Put in an 8-quart stockpot with enough cold water to cover by at least 2 inches. Bring the water to a boil over medium heat and cook until the tender, about 20 to 25 minutes. Drain in a colander and allow to dry for 5 minutes.
Using the palm of your hand, gently press until lightly smashed.
In an 11 or 12 in. skillet, heat 1/4 cup of oil over medium-high heat. Sprinkle potatoes with garlic. In batches, add the potatoes and cook, without stirring, until the bottoms turn golden brown, about 5 to 8 minutes. Using a spatula, turn the potatoes over and cook, drizzling with oil, if needed, until golden brown on the other side for another 5 to 8 minutes. Sprinkle with Parmesan cheese.
For the optional dressing: In a small bowl, whisk together the oil, lemon juice, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.
Spoon the dressing over the potatoes and toss gently until coated. Season with salt and pepper, to taste.
Transfer the potatoes to a serving bowl and serve.
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, 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
Turnip Up the Heat with Tasty Turnip Tots - Harvest of the Month
Photo: Ruth Chipps
Tasty "Smashed" Turnip Tots
Turnips take center stage with lower carbohydrate profile and texture similar to potatoes.
Ingredients:
2 pounds turnips, peeled and cut into 2-3 inch pieces (or potatoes)
1/4 cup olive oil, plus extra as needed
1/2 granulated garlic
2T parmesan cheese
Optional dressing:
3 tablespoons olive oil
3 tablespoons fresh lemon juice
2 tablespoons chopped fresh parsley leaves
1 tablespoon chopped fresh thyme leaves
2 lemons, zested
Kosher salt and freshly ground black pepper
Directions:
For the turnips or potatoes:
Put in an 8-quart stockpot with enough cold water to cover by at least 2 inches. Bring the water to a boil over medium heat and cook until the tender, about 20 to 25 minutes. Drain in a colander and allow to dry for 5 minutes.
Using the palm of your hand, gently press until lightly smashed.
In an 11 or 12 in. skillet, heat 1/4 cup of oil over medium-high heat. Sprinkle potatoes with garlic. In batches, add the potatoes and cook, without stirring, until the bottoms turn golden brown, about 5 to 8 minutes. Using a spatula, turn the potatoes over and cook, drizzling with oil, if needed, until golden brown on the other side for another 5 to 8 minutes. Sprinkle with Parmesan cheese.
For the optional dressing: In a small bowl, whisk together the oil, lemon juice, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.
Spoon the dressing over the potatoes and toss gently until coated. Season with salt and pepper, to taste.
Transfer the potatoes to a serving bowl and serve.
Turnips
Related to radishes. Member of the Cruciferous family (along with broccoli and cauliflower)
May help reduce risk of cancer.
Low in carbs; High in vitamins and minerals.
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, 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
Sweet Potato Cranberry Saute for Harvest of the Month - November
By Ruth Lahmayer Chipps, MS, RDN, CD, Communications Director, Jackson In Action
Harvest of the Month - on WEAU-TV 13 (NBC) on Nov. 18, 2020 featured Sweet Potato & Cranberry Saute.
Sweet Potato Cranberry Saute
Ingredients:
2 Tbsp Unsalted butter or olive oil
2 Large sweet potatoes, washed, peeled and cubed
1/2 c. Orange juice
1 t. Powdered ginger
1 t. Cinnamon
1/2 c. Orange juice
1/2 Cup Cranberries - frozen or fresh
1/4 Cup Pecans or pistachios
3 Tbsp. Pepitas (pumpkin seeds) optional
2 Tbsp. honey
2 Pinches salt
Fresh mint for garnish.
Instructions
Preheat 11 in skillet. Add butter or oil. Add cubed sweet potatoes and saute.
Cook for 1 minute, then add orange juice, ginger powder, cinnamon powder and saute everything for 4-5 minutes or until potatoes are cooked (stir every minute). Add cranberries, salt and saute.
Cook for another minute. Add chopped nuts and mix together. Add honey.
Mix everything and cook another minute.
Turn off the heat and transfer to a serving bowl. Serve hot and enjoy.
Nutrition Information: Yield: 4 Serving Size: 1 cup.
Amount Per Serving: Calories: 217 Total Fat: 19g Saturated Fat: 8g Trans Fat: 0g Unsaturated Fat: 10g Cholesterol: 31 mg Sodium: 102 mg Carbohydrates: 36g Fiber: 6g Sugar: 18g Protein.
“Sweet potatoes are a sweet and starchy root vegetable rich in nutrients and full of flavor”
Sweet Potato Nutrition
One medium sweet potato is only about 100 calories. Sweet potatoes provides vitamin A, C, fiber, and potassium. Eat sweet potatoes with the skin on for the best nutrition!
Did you know…
Sweet potatoes are the official vegetable of North Carolina! Sweet potatoes are commonly confused with yams. . Sweet potatoes are roots, where as regular potatoes are tubers, or underground stems. Our first president, George Washington, grew sweet potatoes on his farmland
Sweet potatoes are delicious roasted with a drizzle of olive oil and a pinch of garlic, salt and pepper.
Sweet potatoes can be baked whole, grilled, steamed, boiled, roasted, microwaved or sautéed. Microwaving sweet potatoes takes less time than regular potatoes – so keep an eye on it. Sweet potatoes can also be added to baked goods such as muffins, cakes and quick breads. Serve mashed or baked sweet potatoes with a little butter and cinnamon.
Note: Hestan Culinary provided 11 in. Nanobond skillet for testing the featured recipe.
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, 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.
How Sweet it is. Sweet Potatoes for Harvest of the Month
By Ruth Lahmayer Chipps, MS, RDN, CD, Communications Director, Jackson In Action
“Sweet potatoes are a sweet and starchy root vegetable rich in nutrients and full of flavor”
Sweet Potato Nutrition
One medium sweet potato is only about 100 calories. Sweet potatoes provides vitamin A, C, fiber, and potassium. Eat sweet potatoes with the skin on for the best nutrition!
Did you know…
Sweet potatoes are the official vegetable of North Carolina! Sweet potatoes are commonly confused with yams. . Sweet potatoes are roots, where as regular potatoes are tubers, or underground stems. Our first president, George Washington, grew sweet potatoes on his farmland
Sweet potatoes are delicious roasted with a drizzle of olive oil and a pinch of garlic, salt and pepper.
Sweet potatoes can be baked whole, grilled, steamed, boiled, roasted, microwaved or sautéed. Microwaving sweet potatoes takes less time than regular potatoes – so keep an eye on it. Sweet potatoes can also be added to baked goods such as muffins, cakes and quick breads. Serve mashed or baked sweet potatoes with a little butter and cinnamon
Sweet Potato Fries
Ingredients
Sweet potatoes – 1 per person
2 tsp. constarch per large potato
1 Tbs. olive oil per large potato
Spices: cinnamon-sugar or salt, cayenne, curry, pumpkin pie spice, garlic – anything you please
Instructions:
Preheat oven to 400°F (204°C). Line a large baking sheet with parchment paper or a silicone baking mat. Set aside.
Wash and peel the potatoes. Cut off the ends. With a *very* sharp knife, cut the potatoes into thin slices about 1/4 inch wide. Place in a large bowl or ziplock bag and toss with cornstarch. You want a nice thin coating. Pour the potatoes into a strainer to get rid of any extra cornstarch. Discard the extra cornstarch out of the mixing bowl too. Place potatoes back into the bowl and add the olive oil and seasoning(s) of choice.
Line the sweet potatoes onto the baking sheet. Try not to crowd them or else they won’t bake, they’ll just steam. Bake for 15 minutes. Remove from the oven and flip. Place back into the oven for 10-15 more minutes. Make sure to rotate the pan to avoid uneven browning. Don’t fret if the edges are a little brown, they will taste more caramelized than burnt.
Turn the oven off and keep the fries in-side as the oven cools down for about 30 minutes. This step will help the fries get crispier. Enjoy immediately.
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, 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.
Swiss Chard White Bean Stew --a Warm Welcome for October Harvest of the Month
By Ruth Lahmayer Chipps, MS, RDN, CD - Jackson In Action Communications Director
Photo: Ruthie Chipps
Photo: Sophia Mikat, Unsplash
Photo: Foodiegirl; StockSnap
Swiss Chard White Bean Stew
• This mediterranean dish is simple and satisfying, providing great flavor along with good nutrition
Ingredients:
3 slices bacon, cut in 1-inch pieces optional)
1 medium onion, halved, thinly sliced
1, 15 oz. can diced tomatoes (2 c.)
1, 15 oz. can Cannellini or navy beans, liquid included (2 c.)
4 cups loosely chopped Swiss Chard leaves with stems removed and chopped into 1 inch pieces (or packed torn spinach)
5 teaspoons Balsamic or red wine vinegar
2 Tbsp. Fresh minced herbs such as parsley, basil or thyme. (Can substitute 2 teaspoons dried herbs.)
Method:
1. Optional: In a 3 quart saucepan, cook bacon pieces until crisp. Remove bacon to paper towel to drain. Leave bacon fat in pan.
2. Add onions to bacon fat (or heat pan first then add 2 Tbsp. olive oil then add onions); add chopped chard stems and cook 3 minutes until tender, about 3 minutes.
3. Stir in beans and tomatoes. Cook and stir over medium heat until heated.
4. Stir in Swiss Chard leaves or spinach; cover and cook until just wilted, about 30 seconds.
5. Add vinegar. Stir in optional cooked bacon and fresh herbs.
Makes 5 servings
Approx. nutrition information per 1 c. Serving. 190 Calories, 7g Fat, 21g Carb., 6g Fiber, 12g Protein
Swiss Chard Nutrition
The leaves and stalks provide an abundance of vitamins, minerals and natural health-promoting compounds.
Swiss Chard has three times the recommended daily intake of Vitamin K and 44 percent of the recommended amount of vitamin A.
The bountiful green may help reduce risk of cancer, reduce blood pressure, and enhance athletic performance.
Enjoy Swiss chard raw or cooked. It can be utilized as a substitute for spinach in many recipes.
Photo: Foodiegirl; StockSnap
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, Fit Families, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.
Photo: Benjamin Lazardo, Unsplash
Ruth Lahmayer Chipps, MS, RDN, 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.
Swiss Chard is a Celebrated Leafy Geen for October Harvest of the Month
By Ruth Lahmayer Chipps, MS, RDN, CD - Jackson In Action Communications Director
Photo: Sophia Mikat, Unsplash
Swiss Chard - A luscious leafy green
• Belongs to Chenopodioideae family, which also includes beets and spinach .
• Although its name may lead you to believe it originated in Switzerland, Swiss chard is native to the Mediterranean.
• There are many types of Swiss chard, some of which have colorful, jewel-toned stalks and veins, making this vegetable particularly pleasing to the eye.
Photo: Foodiegirl; StockSnap
Swiss Chard Nutrition
The leaves and stalks provide an abundance of vitamins, minerals and natural health-promoting compounds.
Swiss Chard has three times the recommended daily intake of Vitamin K and 44 percent of the recommended amount of vitamin A.
The bountiful green may help reduce risk of cancer, reduce blood pressure, and enhance athletic performance.
Enjoy Swiss chard raw or cooked. It can be utilized as a substitute for spinach in many recipes.
Photo: Foodiegirl; StockSnap
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, Fit Families, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.
Photo: Benjamin Lazardo, Unsplash
Ruth Lahmayer Chipps, MS, RDN, 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.
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.
“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.
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
“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.
Healthy Back to School Lunch--Easy as 1-2-3
WEAU-TV (NBC) has a new “School’s in Session” feature that shares new information and back to school tips in a COVID-19 world.
This week, Registered Dietitian Nutritionist Ruth Chipps, MS, RDN with Jackson In Action health living coalition, shared quick and cost-effective ideas for packing a healthy lunch.
“Make a snack wrap on a tortilla flat— healthy eating is where it’s at.”
What's for lunch? That mid-day meal is essential for energy throughout the day—a time for re-fueling.
The National School Lunch Program is a balanced option but if brown bagging is the choice, here are a few ideas that are budget-friendly and healthy. It's as easy as 1 – 2 – 3.
STEP 1: Select a protein source:
Boiled eggs
Hummus (Garbanzo bean spread)
Peanut butter
Sliced luncheon meat
String cheese / cottage cheese
STEP 2: Select a grain:
Tortilla – whole grain
Brown Rice
Pasta
Bread
Cereal
STEP 3: Color it with the rainbow:
Carrots, tomatoes, bell peppers, tomatoes, broccoli
Healthy and budget friendly lunch ideas
Make a snack wrap on a tortilla flat. Healthy eating is where it's at!
Hummus Lunch Wrap
Great tasting lunch option with protein choice (hummus), whole grain wrap and colorful vegetables.
Hummus Lunch Wrap
(Photo: www.hopefoods.com)
1 whole wheat tortilla (8 inches)
3 Tablespoons hummus (chick pea spread)
1/4 cup torn mixed salad greens
2 Tablespoons finely chopped sweet onion (optional)
2 Tablespoons thinly sliced cucumber
2 Tablespoons shredded carrot
1 Tablespoon balsamic vinaigrette (optional)
Spread hummus over tortilla. Layer with salad greens, onion, cucumber and carrot. Drizzle with vinaigrette. Roll up tightly. Wrap with plastic wrap until ready to eat.
More recipes featuring harvest of the month: www.JacksonandAction.org
Cool as A Cucumber with July Harvest of the Month
By Ruth Lahmayer Chipps, MS, RDN, CD ---Jackson In Action Communications Director
Cucumbers are just starting in Midwestern gardens during July and they are the star of this chilled traditional Spanish soup. Cucumbers, fresh tomatoes, bell peppers, onions, celery, garlic, olive oil, vinegar and spices make the base. Vary the garden goodies as available.
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. July features cooking demos on WEAU-TV 13 (NBC), Eau Claire, Wisconsin with Registered Dietitian Nutritionist Ruth Lahmayer Chipps, RDN.
CUCUMBERS
Marinated Cucumber Tomato Salad
Ingredients:
2 cucumbers, peeled and sliced into rounds
4 large tomatoes, sliced into rounds
1/2 cup thinly sliced red onion
1/2 cup extra virgin olive oil
1/4 cup red wine vinegar
1 Tbs sugar
Salt and pepper - pinch
1 tbs slivered fresh basil strips
1 tbs chopped parsley
Instructions:
Arrange cucumbers, tomatoes, onions, in a shallow serving dish. Mix oil, vinegar, and sugar in a small bowl and pour over vegetables. Season well with salt and pepper. Cover and let marinate for at least 1 hour and up to 4 hours. Sprinkle with herbs just before serving. (Leftover marinade makes a good dressing for salad greens).
Cucumber Nutrition
Cucumbers are refreshing and crisp with a high water content. A 3 1/2-oz (100 g) serving of raw cucumber provides only 20 calories (mostly as carbohydrate and fiber).
Store cucumbers in the hydrator drawer of the refrigerator. They will keep up to one week.
A cucumber that is refrigerated after being cut or peeled will deteriorate quickly. Use up leftovers as soon as possible
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 is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com and www.KitchenIcons.com
Cucumber Bell Pepper Gazpacho
PREP TIME: 20 MINUTES
Total Time: 25 minutes
Makes 8 Servings (2/3 c. each)
Ingredients:
2 c. canned tomatoes or stewed
1 c. bloody Mary Mix
1/2 cucumber, chopped
1/4 c. olive oil
½ c. chopped green or red bell pepper
1 ½ Tbsp. wine vinegar (or other variety)
1 1/2 cloves garlic (1 ½ t.)
1/2 tsp. salt (optional)
1 Tbsp. green olives (optional)
½ t. fresh or 1/8 t. dried oregano leaves
½ t. Worcestershire Sauce
2 Tbsp. Ground flaxseed (optional)
½ t. turmeric
Hot pepper sauce – as desired
Black ground pepper to taste
Sour cream for top
Minced cilantro (optional)
Garnish: Cucumber slices
Method: Place all ingredients in food processor or blender and blend until vegetables are in very small pieces. Serve in bell pepper bowls (cut off top ¼ of pepper to form a bowl), topped with sour cream, if desired. Optional minced cilantro.
Makes approx.6 Servings (6 oz. ea.) Approx. 90 Calories per serving, 5g fat, 9g Carb, 2g Fiber, 1 g Protein
Ruth Lahmayer Chipps, MS, RDN, CD with Host Judy Clark on WEAU-TV 13 (NBC) Eau Claire, Wisconsin. Look for a new segment each month.
View Bell Pepper Gazpacho with Cucumbers Recipe video. Photo Credit: Katie Schmidt.
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.
June Harvest of the Month Brings Aspargus to the Table
By Ruth Lahmayer Chipps, MS, RDN, CD ---Jackson In Action Communications Director
Asparagus is a nutrition superstar and June iis the time to celebrate this delicious vegetable. Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. June features asparagus cooking demos on WEAU-TV 13, Eau Claire, Wisconsin.
Asparagus is rich in compounds that may help reduce the risk of diseases such as cancer and promote healthy aging. Beyond the health benefits, asparagus is delicious and versatile—it’s commonly roasted, steamed, grilled, boiled and sautéed. The featured recipe this month uses fresh uncooked asparagus shaved into crispy ribbons tossed with a lemon parsley dressing.
Photo credit: Katie Schmidt
Asparagus Tid Bits:
Asparagus is related to onions, leeks and garlic.
Most asparagus is grown in California but can be found in local markets mid-May to mid-June.
Prepare by removing the woody ends, gently bend the end of each asparagus spear until it snaps naturally.
For best results store upright in fridge with a damp paper towel on the ends. Cover lightly with plastic.
Asparagus Nutrition
Nutrient-dense; high in folic acid; good source of potassium, fiber, vitamin B-6, Vitamins A, C, and thiamine. Ranked among the top fruits and vegetables for its ability to reduce the effect of cell damage and promote healthy aging.
Featured Harvest of Month June Recipe:
CRISPY ASPARAGUS LEMONY RIBBON SALAD
Crispy Asparagus Lemony Ribbon Salad
This Spring favorite takes on a new twist with uncooked crispy asparagus ribbons. They're easy to make with a simple potato-peeler. The garlic lemon parsley vinaigrette brings a burst of freshness to the crispy salad with spring radishes, feta cheese and walnuts. See the video above for action and details.
Dressing:
Zest of 1 lemon
3 tablespoons fresh lemon juice
1 tablespoon white vinegar
2 t. sugar
2 tablespoons olive oil
2 tablespoons fresh parsley chopped
1 clove garlic minced
½ teaspoon kosher salt to taste
¼ t. ground black pepper
Salad:
1 bunch fresh asparagus
½. c. thin sliced radishes
¼ c. red onion thinly sliced
½ cup walnuts chopped
½ cup feta cheese crumbles
1 can White Beans - Chick Peas, Cannelleni or Navy Beans, drained
Method:
Stir together dressing ingredients.
Make asparagus ribbons: Place spear flat on cutting board and shave with a carrot/potato peeler.
Put ribbons in medium bowl. Add dressing to asparagus (use about half of dressing or more). Add the additional vegetables, walnuts and feta cheese if desired. Keep extra dressing in refrigerator.
Makes 6 Servings. Nutrition information per serving (2/3 c.): 170 Calories, 13g Fat, 7g Carb., 3g Fiber, 7g Protein
More OPTIONS FOR SERVING: Top with chopped cooked eggs and/or chopped avocado; Add cooked lentils for protein.
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
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
May Harvest of the Month Features Lettuce & Local Greens
By Ruth Lahmayer Chipps, MS, RDN, CD Communications Director, Jackson In Action
May brings spring showers and a fresh focus on produce. Harvest of the Month is a Jackson County initiative that provides new ideas for incorporating produce into a healthy eating pattern. May features lettuce and includes a cooking demo on WEAU-TV 13, Eau Claire, Wisconsin:
Varieties of lettuce include Green Leaf, Red Leaf, Romaine, Bibb, Iceberg, Arugula, Escarole, Spinach and Kale. For best results when washing greens, use a salad spinner which removes excess liquid.
Getting greens nearby: Jackson County Farmers Maret starts Thursday May 28th & Saturday May 30th. For details on new market operations this year, please visit https://www.jcfarmmarket.org/
Additionally, there are two aquaponic operations in Western Wisconsin. These are systems where the waste produced by farmed fish supplies nutrients for plants grown in water— which purifies the water. Year-round operations that produce fish and leafy greens are: www.floatinggardens.farm - a family farm in Mindoro and www.superiorfresh.com - The world’s largest operation of it’s type in Northfield, Wisconsin. Find local lettuce in Black River Falls at The Corner Market, Hansen’s IGA, and Kwik Trip stores. Check labels for growing location.
Harvest of Month - Orange Dressing with Fruit & Greens
Ingredients (Serves 4):
1/4 cup orange juice
3 tablespoons vinegar
1 Tbsp. mustard (Dijon or other)
1 1/2 tablespoons white sugar
2 Tablespoons olive oil
Salt & Pepper (pinch of each)
8 cups greens (romaine, lettuce, spinach, or other)
2 cups vegetables, chopped (broccoli, cabbage, carrots, cauliflower, celery, peppers, onions, or tomato)
2 cups fruit, chopped (apples, berries, grapes, or oranges)
Method: Combine dressing ingredients in a container with a screw top or whisk with a fork. Close tightly and shake until combined. Store in refrigerator until ready to use (up to 1 week). For each salad, top 2 cups of greens with 1/2 cup vegetables and 1/2 cup fruit. Take dressing from the refrigerator and shake hard to combine ingredients again. Drizzle 2 tablespoons of dressing onto each salad.
Tips: Use any fruit juice you want. Leave out the sugar with sweeter juices such as pomegranate or clementine. This salad dressing will be thinner than store bought salad dressing.
Nutrition Facts - servings per recipe / Serving Size: 3 cups salad with 2 Tablespoons dressing. Approx. 160 Calories,7g Fat, 21g Carb., 5g fiber, 3g Protein
WATCH THE 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. www.JacksonInAction.org
To view a video of the recipe and printable recipe, go to www.JacksonInAction.org/recipes
Ruth Lahmayer Chipps, MS, RDN, CD is a registered dietitian nutritionist and garden guru. For more information, visit www.Lahmayer.com and www.KitchenIcons.com
April Harvest of the Month on WEAU-TV 13 (NBC) Features Roasted Carrots
Ruth Lahmayer Chipps, MS RDN, CD hosts “Harvest of the Month” on WEAU-TV 13 (NBC) Eau Claire, Wis.
With COVID-19 restrictions at the TV Station, she’s hosting from the demo-kitchens at www.KitchenIcons.com
Carrots
Crispy, healthy!
Harvest of the Month is a healthy eating initiative that highlights a different produce item every month. Cooking demos are featured on WEAU-TV 13, Eau Claire, Wisconsin. Jackson County and La Crosse County both feature the same produce items.
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 a Registered Dietitian Nutritionist. She developes recipes and videos and is a member of the Academy of Nutrition & Dietetics.
RECIPE: ROASTED CARROTS
Colorful and delicious with
PREP TIME: 5 MINS
COOK TIME: 35 MINS
TOTAL TIME: 40 MINS
INGREDIENTS:
BLACK RIVER FALLS, Wis. (WEAU)—
Recipes: www.JacksonInAction.org/recipesINGREDIENTS:
1 1/2 pounds carrots (scrubbed and sliced)
1 1/2 pounds parsnips (peeled and sliced)
1 1/2 pounds potatoes (scrubbed and chopped)
2 Tbsp. olive oil
1/2 tsp. salt
1/4 tsp. pepper
Directions:
Preheat oven to 375 degrees. In a medium bowl mix all ingredients. Place mixture onto a sheet pan and roast for 20 - 25 minutes or until vegetables are tender and lightly browned. Add onion, garlic or other veggies for a twist! Note: Can use carrots for the entire recipe if desired.
Serves 10 (1/2 cup per serving)MORE RECIPES: www.JacksonInAction.org/recipes
To view a video of the carrot salad recipe and printable recipe, go to www.JacksonInAction.org/recipes
Roasted Carrots. Photo: Ruth Chipps
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 Harvest of the Month in April 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. Cooking demos are featured on WEAU-TV 13, Eau Claire, Wisconsin.
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. She developes recipes and videos and is a member of the Academy of Nutrition & Dietetics.
Crunch a Carrot - Fresh & Raw
Shred a Carrot - Add to Salads
Slice a Carrot - Steam with Ginger
Peel a Carrot - Dip into Peanut Butter
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
Roasted Carrots. Photo: Ruth Chipps
Aromatic Carrot Salad. Photo: Katie Schmidt
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
Harvest of the Month -March - CORN Recipe Video from BWELLthy
Check out this Video recipe of CORN SALAD WITH BASIL from Black River Memorial Hospital's B-WELLthy program:
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.
