Carrots are the New Year favorite for Harvest of the Month

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

Aromatic Carrot Salad Photo: Katie Schmidt

Aromatic Carrot Salad Recipe: Ruthie Chipps. Photo: Katie Schmidt

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Carrots

Crispy, healthy!

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. January features cooking demos on WEAU-TV 13 newscast (NBC) Eau Claire, Wisconsin.

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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.

                           

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Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and 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.NewMediaIcons.com

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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

 

For more heart healthy recipes visit:

https://www.jacksoninaction.org/harvestofthemonth

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Carrot & Chick Pea Toss

Carrot & Chick Pea 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.

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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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National Nutrition Month Goes Green With Sweet Spinach Smoothie

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

National Nutrition Month® is an annual campaign created 50 years ago in 1973 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.

This year's theme is "Fuel for the Future." Eating with sustainability in mind is a tasty way to nourish ourselves during every phase of life and protect the environment. A Registered Dietitian Nutritionist can help you create healthy habits that are sustainable and celebrate your unique needs.

Sweet Green Spinach Smoothie Photos: Katie Schmidt

Sweet Green Spinach Smoothie Photos: Katie Schmidt

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Spinach

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. March features Spinach. Cooking demos on WEAU-TV 13, Eau Claire, Wisconsin are reguarly scheduled.

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Spinach is versatile and healthy.

Toss into soups, stews or casseroles.

Enjoy as a crisp salad

Saute with garlic and tomatoes.

Sweet Green Smoothie

Sweet Green Smoothie

Spinach Tips & Nutrition 

 Spinach is very nutrient-rich. One cup of raw spinach contains only 7 calories and very little carbohydrate. It also contains calcium, Vitamin C, Vitamin K, potassium,  vitamin A, iron and folate.

·Cooking spinach actually increases its health benefits! A half a cup of cooked spinach has three times as much nutrition as one cup of raw spinach. That’s because the body cannot completely break down the nutrients in raw spinach for its use

               

Ruth Chipps Garden Gal Chef.jpg

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. She hosts Harvest of the Month on NBC-TV. More at www.Lahmayer.com

RECIPE: Future Fuel Green Spinach Smoothie

Healthful spinach sneaks into this smoothie….A great way to to green in the kitchen. The result is delicious!

INGREDIENTS:

  • 2 ripe medium bananas, peeled

  • 2 apples, peeled and core removed

  • 2 cups spinach leaves

  • ½ cup orange juice

  • ½ cup low fat milk

  • 2 Tbsp. Ground Flax Seed

  • 12 ice cubes

    Directions: In a blender, place all ingredients. Blend until smooth, scraping down the sides as necessary. Drink immediately or refrigerate and consume within a day. Makes 4 servings. Per Serv.: Approx. 140 Cal., 2g Fat, 30g Carb., 5g Fiber, 3g Protein

     

  •     MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE appearance on WEAU-TV 13 from Thurs. April 18 at 4 p.m. (Avocados)

Ruth Chipps, MS, RDN is host of Harvest of the Month on NBC-TV

More tips and recipes: www.JacksonInAction.org/recipes

Wach the Recipe Video:

Splash from the past: View the Harvest of the Month Spinach Recipe Video!

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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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It's tomato time with September Harvest of the Month

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

TOMATO GARBANZO SALAD

3-4 large tomatoes, chopped, juice drained – approx. 3 cups
1/2 Can garbanzo beans (chickpeas) or other bean/legume
2 green onions (chopped)

Vinaigrette Dressing:
1 Tbsp. olive oil or sesame oil
2 t. balsamic vinegar
salt and pepper to taste
½ cup fresh oregano or basil (finely chopped)

METHOD:

Rinse and drain chickpeas/beans and place in a large salad bowl.Add chopped tomatoes and onions.

Mix dressing in separate bowl, adding oil and balsamic vinegar. Mix and add salt and pepper.

Garnish with fresh herbs.

Tomatoes

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features a cooking demo on NBC-TV in Eau Claire, WI.

Fresh Tomato & Lime Salsa

Tomato Tips & Nutrition 

 NUTRITION

One tomato contains 25 calories, 20 mg of sodium and 5 g of carbohydrates.

Tomatoes are high in vitamin A, vitamin C  and potassium.

 USES:

  • Fresh Tomato can be made into soup, salsa, pasta or pizza sauce.

  • Add a slice to sandwiches.

Local Tomatoes: Melrose tomatoes are green-house grown year round. Find them at local grocery stores or contact The Tomato Patch at (608) 488-2831.               

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action. She hosts Harvest of the Month on NBC-TV (WEAU) and develops recipes and videos. She is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com

RECIPE: Fresh Tomato & Lime Salsa

FRESH TOMATO LIME SALSA

You’ll forget salsa in the jar with this refreshing salsa with only 6 ingredients                                                                                                    

Ingredients:

  • 1 1/2 cups (about 3-5) plum/Roma tomatoes or other local variety such as “Melrose Tomatoes”

  • 4 Tbsp. red or white onion, diced

  • 2 Tbsp. cilantro, chopped

  • 1 jalapeno pepper, seeded and minced, fine

  • 2 Tbsp. lime juice

  • 1 Tbsp. olive oil

  • Optional pinch of salt and additional hot sauce if desired

Method:

Makes 6 servings/Per ½ c. Serving:

Cut tomatoes in half and squeeze to remove seeds. Discard seeds and dice the tomatoes. Gently mix all ingredients in a bowl. Delicious with scrambled eggs. Per Serving Nutr. Info: 35 cal. , 2.5g Fat, 3g Carb, 0g Protein

 MORE RECIPES: www.JacksonInAction.org/recipes

To view Harvest of the Month info., 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. 

National Nutrition Month Goes Green With Sweet Spinach Smoothie

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

National Nutrition Month® is an annual campaign created 50 years ago in 1973 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.

This year's theme is "Fuel for the Future." Eating with sustainability in mind is a tasty way to nourish ourselves during every phase of life and protect the environment. A Registered Dietitian Nutritionist can help you create healthy habits that are sustainable and celebrate your unique needs.

More at: https://www.eatright.org/national-nutrition-month-2023

Sweet Green Spinach Smoothie Photos: Katie Schmidt

Sweet Green Spinach Smoothie Photos: Katie Schmidt

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Spinach

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. March features Spinach. Cooking demos on WEAU-TV 13, Eau Claire, Wisconsin are reguarly scheduled.

Harvest of the Month - JIA Hi Res 4.18.jpg

Spinach is versatile and healthy.

Toss into soups, stews or casseroles.

Enjoy as a crisp salad

Saute with garlic and tomatoes.

Sweet Green Smoothie

Sweet Green Smoothie

Spinach Tips & Nutrition 

 Spinach is very nutrient-rich. One cup of raw spinach contains only 7 calories and very little carbohydrate. It also contains calcium, Vitamin C, Vitamin K, potassium,  vitamin A, iron and folate.

·Cooking spinach actually increases its health benefits! A half a cup of cooked spinach has three times as much nutrition as one cup of raw spinach. That’s because the body cannot completely break down the nutrients in raw spinach for its use

               

Ruth Chipps Garden Gal Chef.jpg

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, produces/hosts a segment on NBC-TV and is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com

 

RECIPE: Future Fuel Green Spinach Smoothie

Healthful spinach sneaks into this smoothie….A great way to to green in the kitchen. The result is delicious!

INGREDIENTS:

  • 2 ripe medium bananas, peeled

  • 2 apples, peeled and core removed

  • 2 cups spinach leaves

  • ½ cup orange juice

  • ½ cup low fat milk

  • 2 Tbsp. Ground Flax Seed

  • 12 ice cubes

    Directions: In a blender, place all ingredients. Blend until smooth, scraping down the sides as necessary. Drink immediately or refrigerate and consume within a day. Makes 4 servings. Per Serv.: Approx. 140 Cal., 2g Fat, 30g Carb., 5g Fiber, 3g Protein

     

  •     MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE appearance on WEAU-TV 13 from Thurs. April 18 at 4 p.m. (Avocados)

Ruth Chipps, MS, RDN is host of Harvest of the Month on NBC-TV

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

Wach the Recipe Video:

Splash from the past: View the Harvest of the Month Spinach Video!

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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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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

Aromatic Carrot Salad Photo: Katie Schmidt

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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. 

Harvest of the Month - JIA Hi Res 4.18.jpg

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 Chipps Garden Gal Chef.jpg

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.

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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.

PRINTABLE RECIPE HERE

  • 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

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Roasted Carrots. Photo: Ruth Chipps

Roasted Carrots. Photo: Ruth Chipps

Aromatic Carrot Salad. Photo: Katie Schmidt

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. 

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Fresh Cranberry Fluff-For a Fabulous Holiday!

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

Fresh Cranberry Fluff Salad Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

Fresh Cranberry Fluff Salad Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

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Cranberries

Harvest of the Month November

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

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Turn Out for These Events:

Watch WEAU-TV-13 Thurs. Nov. 21 on the 4 p.m. Newscast. “Live” cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD

BRMH Hospital - Harvest of the Month Cranberry Fluff is featured on the Black River Memorial Hospital Salad Bar on Tuesdays throughout November. Taste test recipes on Wed. Nov. 20 from 11:30am-12:30p.m. More info at www.brmh.net

Fresh Creamy Cranberry Fluff

Fresh Creamy Cranberry Fluff

Cranberries & Nutrition 

 NUTRITION A native superfood  with antioxidants, fiber, phosphorus, vitamins A, C and K.. May help reduce risk of risk of cancer, heart disease and stroke.

1 cup consists of 51 calories, 0g fat, 0g protein and 13 g carbohydrates.

FYI: Dried cranberries are usually sweetened with sugar and concentrated in calories.

 USES:

Add cranberries when making muffins, breads or pancakes  (fresh, dried or frozen)

Make salads with fresh, frozen or dried cranberries.  Make a cranberry relish to pair with lean meats, such as turkey;  Add dried cranberries to oatmeal or yogurt.

 More Cranberry information here.                  

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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.

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RECIPE: Creamy Cranberry Fluff

Light and tasty —sure to  be the star of your holiday spread                                                                                                 

Ingredients:

  • 3 cups fresh or frozen cranberries, thawed and coarsely chopped (1 (12) oz. bag)

    1 can (20 oz.) unsweetened crushed pineapple, drained very well

    3 medium apples, chopped

    ½ granular sugar or sugar substitute (equivalent to 1/2 c. regular sugar)  i.e., stevia or sucralose.

    1 carton (8 oz.) light whipped topping (or vanilla Greek yogurt)

    ¼ cup fine chopped walnuts (optional)

    In a large bowl, combine the cranberries, pineapple, apple, and sweetener.  Cover and refrigerate overnight if desired.

    Just before serving, gently stir in cool whip and walnuts.

    Makes 16 servings, each 1/2 cup, for 100 calories, 3 g. fat w/ walnuts, and 18 g. carbohydrate (1 carbohydrate choice) per serving.

    Nutrition Analysis (made with regular sugar and Greek Yogurt:) 98 calories, 1.5g fat, 20g carbohydrate, 2 g protein, 2.25 g fiber.

    MORE RECIPES:

     PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

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

Watch B-WELLthy Recipe Video (COMING SOON)

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Free Download - Harvest of the Month Holiday Recipe Booklet!

Free Download - Harvest of the Month Holiday Recipe Booklet!

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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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Crunch Time! October Harvest of the Month is Apples

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

Cinnful Apple Chips Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

Cinnful Apple Chips Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

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Apples

Harvest of the Month October

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

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Turn Out for These Apple Events:

Watch WEAU-TV-13 Wed. Oct. 16 on the 4 p.m. Newscast. “Apples” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD

BRMH Hospital - Harvest of the Month Apple Cabbage slaw is featured on the Black River Memorial Hospital Salad Bar on Tuesdays throughout October. More info at www.brmh.net

Cinn-ful Apple Cinnamon Chips

Cinn-ful Apple Cinnamon Chips

Apple Tips & Nutrition 

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

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

Apples are rich in fiber and

 USES:

  • Fresh apples can be made into salads, sauces and crisp.

  • Add a thin slice to sandwiches.

  • Try using a Mandolin for thin slices.

Local Apples: Orchards in the area are teaming with apples. Varieties include honey crisp, gala, Mcintosh,

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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.

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RECIPE: Cinn-ful Apple Chips

FRESH Apple Cinnamon Chips

These crispy sweet treats are sweet and cinn-ful.                                                                                                    

  • Ingredients:

  • 2 large apples

  • ½ c. lemon juice

  • 2 Tbsp. granulated sugar (or substitute)

  • 1 t. cinnamon

  • ½ t. nutmeg

    Rinse apples and cut into thin slices.  The thinner you cut them the crunchier they will be. Aim for about 1/8in thick. Remove seeds/core after cutting.

    Toss the apple slices with a lemon juice. Lay them on a baking sheet closely together but not overlapping. 

    Arrange apple slices in a single layer on a parchment lined baking sheet.  Sprinkle lightly with cinnamon sugar.

    Bake at  200 F for about 2 hours or until apples are dry and crisp.  Flip apples over after the first hour.

    Pull out a chip and test. If crispy, remove all from oven and let cool.  A food dehydrater can also be utilized.

    Store in an airtight container for up to 3 days.

    Makes 2 servings (12 chips each).Nutrition info/Serv.:

    Approx. 110 Cal, 0g fat, 31g Carb, 4g Fiber, 0g protein

     Note: Crisp apples work the best. Ambrosia, Honeycrisp, Fuji, Pink Lady, and

    Gala apples are favorites.

PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

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

Watch This Month’s B-WELLthy Recipe Video:

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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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Tomato Time - September Harvest of the Month Celebrates Tomatoes

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

Tomato Lime Salsa Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

Tomato Lime Salsa Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

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Tomatoes

Harvest of the Month Sept.

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

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Turn Out for These Green Tomatoes:

Watch WEAU-TV-13 Thurs Sept. 12 at the 4 p.m. Newscast. “Tomatoes” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD

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

Fresh Tomato & Lime Salsa

Fresh Tomato & Lime Salsa

Tomato Tips & Nutrition 

 NUTRITION

One tomato contains 25 calories, 20 mg of sodium and 5 g of carbohydrates.

Tomatoes are high in vitamin A, vitamin C  and potassium.

 USES:

  • Fresh Tomato can be made into soup, salsa, pasta or pizza sauce.

  • Add a slice to sandwiches.

Local Tomatoes: Melrose tomatoes are green-house grown year round. Find them at local grocery stores or contact The Tomato Patch at (608) 488-2831.

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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.

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RECIPE: Fresh Tomato & Lime Salsa

FRESH TOMATO LIME SALSA

You’ll forget salsa in the jar with this refreshing Salsa with only 6 ingredients                                                                                                    

Ingredients:

  • 1 1/2 cups (about 3-5) plum/Roma tomatoes or other local variety such as “Melrose Tomatoes”

  • 4 Tbsp. red or white onion, diced

  • 2 Tbsp. cilantro, chopped

  • 1 jalapeno pepper, seeded and minced, fine

  • 2 Tbsp. lime juice

  • 1 Tbsp. olive oil

  • Optional pinch of salt and additional hot sauce if desired

Method:

Makes 6 servings/Per ½ c. Serving:

Cut tomatoes in half and squeeze to remove seeds. Discard seeds and dice the tomatoes. Gently mix all ingredients in a bowl. Delicious with scrambled eggs. Per Serving Nutr. Info: 35 cal. , 2.5g Fat, 3g Carb, 0g Protein

PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

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

Watch This Month’s Tomato B-WELLthy Recipe Video:

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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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Sizzle with Pepper Power Medley for Harvest of the Month in August

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

Pepper Power Medley Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

Pepper Power Medley Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps

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Bell Peppers

Harvest of the Month August

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

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Turn Out for These Green Bell Pepper Events:

Watch WEAU-TV-13 Thurs August 22 at the 4 p.m. Newscast. “Peppers” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN, CD

BRMH Hospital - Harvest of the Month Pepper Event –Wed. Aug. 28, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Pepper Power Medley

Pepper Power Medley

Bell Pepper Tips & Nutrition 

 NUTRITION

One cup has only 20 Calories and contains fiber, Vitamin C and other nutrients.

 USES:

  • Fresh peppers on salads and with dips.

  • Toss into an Asian stir-fry.

  • Saute with garlic

  • Puree into a cold Gazpacho Soup

 More Bell Pepper information here.                  

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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.

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RECIPE: Pepper Power Medley

Serve this powerhouse of flavor, color and nutrition chilled with salad greens or as a warm side dish.

Ingredients:

  • 2 Tbsp. Olive oil

  • 1 -2 Zucchini, sliced

  • 4 large sweet red, yellow, orange or green peppers, sliced

  •  2 cups red cabbage, sliced

  •  4 tsp. apple cider vinegar (or other variety)

  •  Salt and pepper to taste

  • 1 Tbsp. chopped fresh basil or Thyme leaves

  • Optional- For a spicy kick, add 2 teaspoons Thai curry paste- green or red

 Directions:

1. In a large skillet heat the oil until hot.  Add the zucchini, peppers and carrot.  Cook over medium heat, stirring for about 5 minutes.

2. Add the cabbage, vinegar and salt and pepper. If desired, add the Thai curry paste. Continue to cook for about 5 minutes longer or until  the vegetables are tender crisp. Make s4-6 servings.    Nutr. Info: Approx.

PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

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

Watch This Month’s Pepper B-WELLthy Recipe Video Here:

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Pepper Power Medley

Pepper Power Medley

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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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Celebrate With Spritely Green Bean Salad for July Harvest of the Month

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

Spritely Green Bean Salad Photo: Barb Brower

Spritely Green Bean Salad Photo: Barb Brower

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Green Beans

Harvest of the Month July

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

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Turn Out for These Green Bean Events:

Watch WEAU-TV-13 Thurs July 25 at the 4 p.m. Newscast. “Green” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD

BRMH Hospital - Harvest of the Month Strawberry Event –Tues. July 30, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Spritely Green Bean Salad

Spritely Green Bean Salad

Green Beans Tips & Nutrition 

*Green beans taste best when they are young and thinner than a pencil.

* They continue to cook after you remove them from boiling water, so remove when still crispy or drop in iced water after cooking.

 NUTRITION

One cup has only 35 Calories and contains fiber.

 USES:

-Fresh beans on salads and with dips.

-Toss into an Asian stir-fry.

-Blanch and freeze extra beans.

-Casseroles and soups.

 More Green Bean information here.                  

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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.

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  • RECIPE: Spritely Green Bean Salad This colorful salad is crisp and delicious. It’s the perfect summer salad with local garden green beans.

  • PRINTABLE RECIPE HERE

    Ingredients (6 Servings)

  • 2/3 lb. Green beans, cut into 1 inch pieces                                         

  • 2 Tbsp. Red onion or green onion, sliced 

  • 8 Cherry tomatoes, halved

  • 1/3 c. Sliced almonds

  • ¼ c. Sliced red onion

  • 1 Tbsp. Fresh basil or l-1/2 tsp. dry

    Lemon Dijon Dressing:

  • 2 Tbsp. olive oil

  • 2 tsp. French style Dijon mustard 

  • Juice of one lemon                                   

  • 1 tsp. salt                                                                       

  • 1/2 t. paprika                                                            

  • 1/2 tsp. Dried parsley (1 Tbsp. fresh)

    Method: Clean and snip ends of fresh beans. Cut into 1 in pieces. Cook beans until tender crisp.  Chill in ice water.  Drain and add the remaining ingredients.  Serve with the mustard dressing.

    Makes 8 servings (one cup ea.)  Nutrition Info. per serving approx. 80 Calories.

     MORE RECIPES: www.JacksonInAction.org/recipes

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

Watch Last Month’s Strawberry Recipe Video:

Spritely Green Bean Salad

Spritely Green Bean Salad

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Spritely Green Bean Salad

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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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Strawberry Spinach Salad is a Rainbow of Taste in June

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

Strawberry Spinach Salad Photo: Barb Brower

Strawberry Spinach Salad Photo: Barb Brower

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Strawberries

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

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Turn Out for These Strawberry Events:

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

BRMH Hospital - Harvest of the Month Strawberry Event –Wed. June 26, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Strawberry Spinach Salad

Strawberry Spinach Salad

Strawberry Tips & Nutrition 

 · Strawberries have Vitamin C, folate and fiber

 · One cup of whole strawberries has 46 calories

 · Refrigerate unwashed berries in a non-airtight container lined with paper towels and use within a few days

· To freeze, place clean, hulled berries in a single layer on a cookie sheet and freeze. Once frozen, place in a sealed plastic bag and use within 6 months

  More Strawberry information here.                        

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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.

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RECIPE: Strawberry Spinach Salad

This rainbow-bright salad is bursting with good nutrition and fresh flavor. Add a protein such as grilled chicken or salmon for a perfect meal.

PRINTABLE RECIPE HERE

Ingredients (6 Servings)

  • 8  oz. spinach or mixed greens

  • 1 cup sliced strawberries

  • 1/2 c. fresh blueberries

  • 1/2 c. mandarin oranges

  • ¼ c. pecans

  • ¼ c. sliced almonds

  • 3 oz. crumbled feta, goat or gorgonzola cheese

  • 2 Tbsp. green onions, chopped

    Honey Cider Dressing:

  •  1/2 c. orange juice

  • 3 Tbsp. olive oil

  • 2 Tbsp. apple cider (or white) vinegar

  • 1/2 Tbsp. honey

  • 1/4 tsp. salt

  • 1/8 tsp. pepper

    Prepare dressing, pour over salad, and toss to combine

    Variations: Substitute various fruit choices and add grilled chicken breast or salmon for a complete meal. Makes 8 servings (one cup ea.) Nutrition Info. per serving approx. 150 Calories, 11g Fat, 10g Carbohydrate, 2 g Fiber, 4g Protein.

  •     MORE RECIPES: www.JacksonInAction.org/recipes

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

Wach the Recipe Video:

STRAWBERRY SPINACH SALAD

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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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Harvest of the Month Features Avocado Peanut Chocolate Truffles

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

Avocado Peanut Chocolate Truffles Photos: Katie Schmidt

Avocado Peanut Chocolate Truffles Photos: Katie Schmidt

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Avocado

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

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Turn Out for These Avocado Events:

Watch WEAU-TV-13 Thurs April 18, 4 p.m. Newscast. “Avocados” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD

BRMH Hospital - Harvest of the Month Avocado Event –April 24, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

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Avocado Tips & Nutrition 

 -An avocado has more potassium than a banana. A 1-ounce serving contains 150 mg or 4% of the daily recommended value of potassium.

- Avocados make a great butter substitute in baked goods when used in the right quantities.

 - An avocado has more potassium than a banana. A one ounce serving contains 150 mg or 4% of the daily recommended value of potassium.

  More Avocado information here.                        

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Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: Avocado Peanut Chocolate Truffles

Healthful fats (avocado) versus heavy cream

PRINTABLE RECIPE HERE

  • PREP TIME: 15 MINS

  • COOK TIME: 0 MINS

  • TOTAL TIME: 15 MINS

Makes 18 Truffles

INGREDIENTS:

  • 1 ripe avocado

  • 5 oz. dark chocolate or semi-sweet chocolate chips

  • 2 Tbsp. creamy peanut butter (or shredded coconut)

  • 2 Tbsp. brown sugar

  • ¼ t. vanilla extract

  • ⅛ t. salt

  • 2½ Tbsp. unsweetened cocoa powder (separated)

METHOD: Cut avocado, remove pit and mash the flesh with a fork until completely smooth and lump free.

Add to melted chocolate (Melt slowly either the microwave or on the stove; careful not to burn). Stir in peanut butter, brown sugar, vanilla, salt and half of the cocoa powder. Refrigerate for 30-45 minutes. Scoop into rounds or form balls with your hands.  Roll in the remaining 1 ¼ Tbsp of cocoa powder. DEVOUR! Variations: Substitute 2 Tbsp. fine minced almonds or other nuts for the peanut butter. The word “truffle” originates from the Latin word meaning lump. They resemble gourmet wild mushrooms (truffles).

    MORE RECIPES: www.JacksonInAction.org/recipes

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

Video coming soon:

For more harvest of the month recipes visit www.brmh.net/recipes or www.jacksoninaction.org/recipes

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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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Celebrate Nutrition Month with Aromatic Carrot Salad

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

Aromatic Carrot Salad Photo: Katie Schmidt

Aromatic Carrot Salad Photo: Katie Schmidt

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Carrots

Crispy, healthy!

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes. 

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Turn Out for These Carrot Events:

Watch WEAU-TV-13 Thurs March. 14, 4 p.m. Newscast. “Carrots” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD

BRMH Hospital - Harvest of the Month Almond Event –Thurs. March 28, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

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National Nutrition Month (R) is an annual nutrition education and information campaign in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating a…

National Nutrition Month (R) is an annual nutrition education and information campaign in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. More at www.eatright.or

Carrots Tips & Nutrition 

 Carrots are 7% natural sugars

The carrot is one of the top 10 most economically important global vegetable crops

Ancient Greeks and Romans ate red, purple and white carrots harvested in the wild.

The green tops of the carrot are edible but not many people eat them.

 More carrot information here.                              

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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.

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RECIPE: AROMATIC CARROT SALAD

Colorful and delicious with slightly spicy and sweet Moroccan flavors—A Mediterranean delight.

PRINTABLE RECIPE HERE

  • PREP TIME: 15 MINS

  • COOK TIME: 0 MINS

  • TOTAL TIME: 15 MINS

Makes 12 ½ c. servings

INGREDIENTS:

  • 5  medium carrots – grated or spiral cut

  • 2 c. spinach or kale

  • 1 can (14 oz.) garbanzo beans (chick peas)

  • ½ c. walnuts or almonds

  • ½ c. dried cranberries or raisins

  • ½ c. Kalamata olives (or traditional olives) or feta cheese

Dressing: Honey Dijon Aromatic Dressing:

  • 1/3 cup extra virgin olive oil

  • 1/4 cup vinegar

  • 2 Tbsp.  honey

  • 1 Tbsp. dijon mustard

  • 1/4 tsp salt (optional)

  • 1/2 tsp ground cumin  or more

  • 1/2 tsp ground turmeric or more

  • ½ tsp ground cinnamon or more

  • 1/4 tsp black pepper

 DIRECTIONS:

1.  In a large bowl, combine the carrots, spinach, chick peas, nuts, cranberries and olives.

2.  In a small bowl, whisk the olive oil, vinegar, honey, Dijon, salt and spices together with a fork.

3.  Toss the dressing over the salad just before serving. Add more spices if desired.

Serve with your favorite protein – grilled chicken, salmon, boiled eggs, shrimp, etc.

This spice combination is slightly sweet with a Moroccan flavor

 Nutrition info per ½ c. serving: Approx. 160 Calories, 10g Fat, 15g Carb, 4g Fiber, 3 g Protein

 MORE RECIPES: www.JacksonInAction.org/recipes

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

For more heart healthy recipes visit www.brmh.net/recipes or www.jacksoninaction.org/recipes

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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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