Lettuce! Enjoy Harvest of the Month

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

Garlic Parmesan Romaine Lettuce is featured on NBC-TV 13 (WEAU) with Host, Ruth Chipps, MS, RDN, CD

Garlic Parmesan Romaine Salad

Ingredients:

2 teaspoons Dijon mustard

2 tablespoons red wine vinegar

1 clove garlic, minced

3 Tbsp. extra-virgin olive oil

Kosher salt and freshly ground pepper (sprinkle)

2 hearts of romaine lettuce, chopped

3 Tbsp. shredded Parmesan

1/4 c. Tomatoes, chopped

Directions:

Whisk the mustard, vinegar and garlic in a small bowl. Whisk in the oil. Sprinkle the vinaigrette with salt and pepper. Add tomatoes and toss the lettuce with the vinaigrette. Serve immediately.

Serve as a side dish salad or a main course by adding protein such as salmon, chicken or boiled eggs.

More Harvest of the Month recipes

Next Month - Snap Peas!

Plant-rich edamame feature for Harvest of the Month

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

CLICK HERE to View on NBC-TV

Plant-Rich Edamame Fried Rice

What is Edamame?

Think of this green vegetable as baby soybeans. They’re harvested while green and soft - unlike mature soybeans that become dry and light brown. They’re a staple food in Asia and are becoming mainstream in the U.S. - partly due to their rich protein content. .

• The word ‘edamame’ means ‘stem beans’ - which is how they were originally sold with steams attached.

• Edamame is one of a few vegetables (plant-foods) that has complete protein content.

• They have a slightly sweet taste, similar to lima beans crossed with green peas.

• Edamame MUST be boiled prior to eating. The pods are NOT edible.

• Enjoy them as a snack or tossed into soups, salads or stir-fry’s.

• A 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fiber, calcium, iron, and vitamin C.

Plant-Rich Edamame Fried Rice

Edamame is essentially "young green soybeans."  They must be cooked prior to eating and the "pod" is not edible. Look for edamame in the frozen vegetable section and Asian section of grocery stores. It's rich in protein, fiber and other nutrients.

Ingredients:
2 C. cooked rice or 1 medium head of cauliflower
2 Tablespoons dark sesame oil
1 Large carrot, cubed
2 Eggs, beaten
1/4 C. Green onions, chopped
2 Cloves garlic, minced
1 C. frozen edamame
3 Tablespoons soy sauce
1/2 C. peanuts or cashews
1/4 C. cilantro, minced

Directions:
Use previously cooked rice or cook fresh rice. Alternate: Shred cauliflower by running the florets through a food processor.
Heat a medium to large skillet to medium heat.
Add sesame oil.
Add in the carrots, and sauté until tender.
Add in the rice (or cauliflower) and more oil if needed.
Add in the green onions, garlic and edamame, and sauté for a minute.
Increase the heat to medium. Cook rice (or cauliflower) til soft, but not mushy.
Add in the eggs and try to coat and stir until fully cooked.
Add the peanuts or cashews and soy sauce, mix well,
Toss in the cilantro and remove from heat.

Serve as a main course (recipe is naturally rich in protein from the edamame, eggs and nuts). Balance with a fresh green salad.

Disclosure: Hestan Culilnary cookware was provided for the taping and photography of this post.

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

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com

Celebrate National Nutrition Month with Harvest of the Month - Green Beans

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

March is National Nutrition Month - a time to celebrate healthy eating and Registered Dietitian Nutritionists.

• Registered Dietitian Nutritionists (RDN) are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.

• Registered Dietitian Nutritionists use their nutrition expertise to help individuals make personalized, positive lifestyle changes.

• Registered Dietitian Nutritionists work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research private practice and more.

• Registered Dietitian Nutritionists are advocates for advancing the nutritional status of Americans and people around the world.

This month, we also celebrate a favorite vegetable—green beans. This crispy green delight is delicious in our featured recipe - Garlicky Skillet Green Beans. The recipe was featured on WEAU-TV (NBC) on March 10, 2021 - Registered Dietitian Day!

WATCH Harvest of the Month on NBC TV

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

Go GREEN with GARLICKY SKILLET GREEN BEANS

NGREDIENTS

2 Tablespoons extra virgin olive oil or dark sesame oil
½ teaspoon red pepper flakes, or to taste
1.5 pounds green beans, trimmed
2 cloves garlic, minced
1/4 teaspoon coarse kosher salt
2 Tablespoons water
2 Tablespoons sliced almonds, pine nuts or walnuts.

INSTRUCTIONS

Heat oil in a large skillet (11 inch) over medium-high heat. Add red pepper flakes and stir to coat the pepper in the oil.

Add green beans and cook, stirring often until the beans are blistering and browning in areas, 5 to 7 minutes. Add garlic and salt and cook, stirring constantly until the garlic is fragrant and browning, about 30 seconds. Add water and immediately cover. Cook covered until the beans are bright green and crisp tender, 1 to 2 minutes. Serve immediately.

Health Tip: Fruits & Vegetables and Cancer Prevention Prevention:  Low fat diets rich in fruits and vegetables (foods that are low in fat and may contain dietary fiber, vitamin A, or vitamin C) may reduce the risk of some types of cancer, a disease associated with many factors.

Disclosure: Hestan Culinary skillet was provided for the taping/photography of this segment.

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

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com

Ruth Chipps, AKA “Fruity Ruty,” wears her special produce-inspired lamp-shade hat at local farmers markets, singing the 5210 Song that she wrote. Watch it here.

Carrot Chickpea Toss For Harvest of the Month

By Ruth Chipps, Jackson In Action Communications Director

WATCH IT ON NBC-TV

Recipe and Photo: Ruth Chipps

CARROT & CHICKPEA TOSS

Mediterranean flavors make this quick saute dish a favorite.

1 pound carrots scrubbed, cleaned, sliced
2 Tbsp. oil of choice or butter
4 Tbsp. water
1- 15 oz. can chickpeas or white beans
2 Tbsp. honey
1 Tbsp. balsamic vinegar
1/2 cup feta cheese crumbled
2 Tbsp. fresh parsley, minced

INSTRUCTIONS
Heat a large skillet over medium heat and add oil/butter.
Once the skillet is hot, add the carrots. Stir so they are coated well with the oil/butter. Cook for about 5 minutes, until they start to get a nice char on each side.
Next, add 4 Tbsp. water and mix well.
Reduce the heat to low and place a cover for 5 minutes.
Remove the cover and give the carrots a final toss.
They should look crispy on the outside.
Next stir in the honey and balsamic vinegar.
Once the carrots have cooled, top with the crumbled feta cheese.

Serve as a side dish or for a full meal, add a protein source such as cooked chicken, fish or tofu.

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com

Soup Takes Away The Chill And Helps Reduce Food Waste

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

Butternut Squash Soup. Photo: Ruth Chipps

Soup has so many benefits: It’s warm and satisfying on a cold day; provides nourishment without too many calories and provides the opportunity to use ingredients that may have been a casualty of household food waste. The produce drawer is often a source for multiple soup ingredients. Consider carrots, celery, broccoli, leftover cooked vegetables, rice and more.

Our Harvest of the Month Butternut Squash recipe provides a method that can have many modifications. For example, if you don’t have squash on hand, utilize carrots and potatoes.

Household food waste is a serious problem with an estimated 30-40% loss from food that is thrown away and ends up in landfills or incinerators. It’s estimated that 72 billion pounds of food perishes before it even makes it to the refrigerator. While there are a variety of reasons why food is lost and wasted, there is a real problem when it is thrown into the trash, generating greenhouse gases that contribute to the climate crisis.

So, to help combat food waste, why not dare to discover what’s lurking in your fridge and transform it into a warm and fulfilling soup? Use this Butternut Squash Soup recipe as a template and vary it with available ingredients.

Butternut Squash Soup
Makes 7 servings (1 c. each)
Ingredients:

2 T. Butter (or olive oil)
¾ c. Onion, chopped
¼ c. Red pepper, chopped
¼ c. Green pepper
2-14 oz. Cans chicken broth or vegetable broth
2 c. Cooked or baked squash or more (butternut, acorn, hubbard or other)
¼ c. Half & Half (or low-fat milk)
2 tsp. Cumin (or more)
1-1/2 tsp. Fresh minced garlic (or 1/2 t. granulated garlic)
¼ tsp. White pepper
1/8 tsp. hot pepper sauce

Method:
Brown onion, red and green pepper in the 2 Tbs. butter on medium heat, until soft and tender. Add stock and simmer slightly. Add squash, cut in bite size pieces and the cream. Heat only (do not boil). For a thicker soup, puree in blender or use an immersion blender.

Serve with slices of granny smith apple if you wish.

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com

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 Featured by Jackson Electric Cooperative

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

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.

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“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.

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

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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.

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

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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.

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

More at:  www.JacksonInAction.org

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos and hosts the Harvest of the Month segment on WEAU-TV 13 (NBC). More at www.Lahmayer.com.

Summer Squash is a hit for August Harvest of the Month

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

#Outdoorcooking with #Harvestofthemonth #Zucchini

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

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

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

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

 Summer Squash Tid Bits:

• Unlike winter squash, the skin is completely edible.

• Enjoy raw or cooked.

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

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

Summer Squash Nutrition

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

Featured Harvest of Month August Recipe:

Zucchini & Tomato Garden Toss

photo: Ruthie Chipps

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

Recipe: Zucchini & Tomato Toss 

• 2 Tbsp. Olive oil

• 3 Medium zucchini (summer squash), thin slices

• ½ c. Sliced onion

• ½ ea. Bell pepper, sliced

• 1 c. Cherry tomatoes – cut in half

• 2 t. Minced garlic

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

• ¼ t. Ground black pepper

• 2 T Balsamic vinegar

• 1/3 c. Feta cheese, crumbled

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

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

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

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

More at:  www.JacksonInAction.org

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos and hosts the Harvest of the Month segment on WEAU-TV 13 (NBC). More at www.Lahmayer.com.

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.”

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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

Packing a Healthy Lunch on WEAU-TV with Ruth Chipps, MS, RDN, CD

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.

Printable Pepper Gaspacho recipe with cucumbers

View Bell Pepper Gazpacho with Cucumbers Recipe video. Photo Credit: Katie Schmidt.

 www.JacksonInAction.org

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

June Harvest of the Month Brings Aspargus to the Table

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

WEAU-TV Harvest of the Month Feature - Asparagus on June 30, 2020

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

View the Video

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

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

More at:  www.JacksonInAction.org

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos and hosts the Harvest of the Month segment on WEAU-TV 13 (NBC). More at www.Lahmayer.com

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.

Recipe

 Harvest of Month - Orange Dressing with Fruit & Greens

(Print it HERE)

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

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.

 More carrot information here.                              

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

INFO & RECIPE HERE

• PREP TIME: 5 MINS

• COOK TIME: 35 MINS

• TOTAL TIME: 40 MINS

INGREDIENTS:

• BLACK RIVER FALLS, Wis. (WEAU)— 
  Recipes: www.JacksonInAction.org/recipes

  INGREDIENTS:

  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

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