Celebrate with Crispy Asparagus Salad For Harvest of the Month

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

Asparagus Ribbon Salad

amy-burk-Asparagus -unsplash.jpg

Asparagus is a nutrition superstar and February is 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. The program 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. One of the featured recipes this month uses fresh uncooked asparagus shaved into crispy ribbons tossed with a lemon parsley dressing.

oklahoma-academy-country-store-Hi6yn8RSD8Y-unsplash.jpg

 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 Recipe:

CRISPY ASPARAGUS LEMONY RIBBON SALAD

Crispy Asparagus Lemony Ribbon Salad

This Spring favorite takes on a new twist with uncooked crispy asparagus ribbons. They're easy to make with a simple potato-peeler.  The garlic lemon parsley vinaigrette brings a burst of freshness to the crispy salad with spring radishes, feta cheese and walnuts. See the video above for action and details.

Dressing: 

  • Zest of 1 lemon

  • 3 tablespoons fresh lemon juice

  • 1 tablespoon white vinegar

  • 2 t. sugar

  • 2 tablespoons olive oil

  • 2 tablespoons fresh parsley chopped

  • 1 clove garlic minced

  • ½ teaspoon kosher salt to taste

  • ¼ t. ground black pepper

Salad:

  • 1 bunch fresh asparagus

  • ½. c. thin sliced radishes

  • ¼ c. red onion thinly sliced

  • ½ cup walnuts chopped

  • ½ cup feta cheese crumbles

  • 1 can White Beans - Chick Peas, Cannelleni or Navy Beans, drained

Method:

  • Stir together dressing ingredients.

  • Make asparagus ribbons: Place spear flat on cutting board and shave with a carrot/potato peeler.

  • Put ribbons in medium bowl. Add dressing to asparagus (use about half of dressing or more). Add the additional vegetables, walnuts and feta cheese if desired. Keep extra dressing in refrigerator.

  • Makes 6 Servings. Nutrition information per serving (2/3 c.): 170 Calories, 13g Fat, 7g Carb., 3g Fiber, 7g Protein

More OPTIONS FOR SERVING: Top with chopped cooked eggs and/or chopped avocado; Add cooked lentils for protein.

“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 Chipps, MS, RDN

 

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

 

Skillet Asparagus Parmesan for Harvest of the Month

Ruth Lahmayer Chipps, MS, RDN, Communications Dir. for Jackson In Action

Ruth Chipps, MS, RDN, Host of “Harvest of the Month. CLICK TO VIEW May 30, 2023 Aspargus Harvest of the Month segment on NBC-TV (WEAU)

Celebrate Spring!

Spring has sprung and fresh asparagus is a seasonal treat that’s a superfood. Rich in nutrienst and fiber, asparagus is the perfect addition to any meal.

Asparagus can be eating raw in a salad, sauteed, steamed, microwaved or stir fried. Experiment with different methods to enjoy this luscious and healthy dark green vegetable.

Harvest of the Month features as recipe for “Skillet Asparagus Parmesan.” It’s a quick and flavorful way to prepare asparagus.

Skillet Asparagus Parmesan

Ingredients:

1/3 cup shelled walnuts, pistachios or other nuts.
1 pound asparagus, woody ends removed, cut into 2-inch pieces on the bias
1 Tbsp. olive oil
1/2 c. chopped tomatoes (optional)
3 Tbsp. finely chopped fresh herbs-- dill, oregano, parsley, etc.
Dressing: 3 Tbsp. trimmed and thinly sliced green onions
1 ½ Tbsp. fresh lemon juice
Pinch of salt and pepper, plus more to taste
1/4 cup olive oil
1/4 cup plus 2 tablespoons shredded Parmesan cheese
2 Tbsp. feta cheese (optional)

INSTRUCTIONS
Toast the nuts: Heat a 10- 12-inch skillet over medium heat and add nuts, stir occasonally until lightly browned (about 3 minutes). Remove and let cool.
Cook the asparagus: Increase heat to medium-high. Add olive oil to coat the bottom. Add the asparagus and sauté until tender, about 5 minutes for thinner spears and 7 minutes for thicker spears. Once cooked, remove the asparagus and place it in a serving bowl.
Make the dressing: In a medium bowl, combine the green onions, lemon juice, pinch of salt and pepper. Let sit for 2 minutes. Whisk in the oil, then stir in nuts, cheese, and 3 tablespoons of herbs.
To serve: Dollop asparagus with dressing, top with remaining herbs, and sprinkle with more cheese if desired. Taste and adjust salt as needed.

Recipe Development: Ruth Chipps, MS, RDN

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. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

Ruth Lahmayer Chipps, MS, RDN

Ruth 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.NewMediaIcons.com

Crispy Asparagus Salad For Harvest of the Month

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

Asparagus Ribbon Salad

amy-burk-Asparagus -unsplash.jpg

Asparagus is a nutrition superstar and May is 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. The program 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. One of the featured recipe this month uses fresh uncooked asparagus shaved into crispy ribbons tossed with a lemon parsley dressing.

oklahoma-academy-country-store-Hi6yn8RSD8Y-unsplash.jpg

 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 May Recipe:

CRISPY ASPARAGUS LEMONY RIBBON SALAD

Crispy Asparagus Lemony Ribbon Salad

This  Spring favorite takes on a new twist with uncooked crispy asparagus ribbons. They're easy to make with a simple potato-peeler.  The garlic lemon parsley vinaigrette brings a burst of freshness to the crispy salad with spring radishes, feta cheese and walnuts. See the video above for action and details.

Dressing: 

  • Zest of 1 lemon

  • 3 tablespoons fresh lemon juice

  • 1 tablespoon white vinegar

  • 2 t. sugar

  • 2 tablespoons olive oil

  • 2 tablespoons fresh parsley chopped

  • 1 clove garlic minced

  • ½ teaspoon kosher salt to taste

  • ¼ t. ground black pepper

Salad:

  • 1 bunch fresh asparagus

  • ½. c. thin sliced radishes

  • ¼ c. red onion thinly sliced

  • ½ cup walnuts chopped

  • ½ cup feta cheese crumbles

  • 1 can White Beans - Chick Peas, Cannelleni or Navy Beans, drained

Method:

  • Stir together dressing ingredients.

  • Make asparagus ribbons: Place spear flat on cutting board and shave with a carrot/potato peeler.

  • Put ribbons in medium bowl. Add dressing to asparagus (use about half of dressing or more). Add the additional vegetables, walnuts and feta cheese if desired. Keep extra dressing in refrigerator.

  • Makes 6 Servings. Nutrition information per serving (2/3 c.): 170 Calories, 13g Fat, 7g Carb., 3g Fiber, 7g Protein

More OPTIONS FOR SERVING: Top with chopped cooked eggs and/or chopped avocado; Add cooked lentils for protein.

“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 Chipps, MS, RDN

 

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

 

June Harvest of the Month Brings Aspargus to the Table

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

amy-burk-Asparagus -unsplash.jpg

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

Photo credit: Katie Schmidt

oklahoma-academy-country-store-Hi6yn8RSD8Y-unsplash.jpg

 Asparagus Tid Bits:

  • Asparagus is related to onions, leeks and garlic.

  • Most asparagus is grown in California but can be found in local markets mid-May to mid-June.

  • Prepare by removing the woody ends, gently bend the end of each asparagus spear until it snaps naturally.

  • For best results store upright in fridge with a damp paper towel on the ends. Cover lightly with plastic.

Asparagus Nutrition

Nutrient-dense;  high in folic acid; good source of potassium, fiber, vitamin B-6, Vitamins A, C, and thiamine. Ranked among the top fruits and vegetables for its ability to reduce the effect of cell damage and promote healthy aging. 

Featured Harvest of Month June Recipe:

CRISPY ASPARAGUS LEMONY RIBBON SALAD

Crispy Asparagus Lemony Ribbon Salad

This  Spring favorite takes on a new twist with uncooked crispy asparagus ribbons. They're easy to make with a simple potato-peeler.  The garlic lemon parsley vinaigrette brings a burst of freshness to the crispy salad with spring radishes, feta cheese and walnuts. See the video above for action and details.

Dressing: 

  • Zest of 1 lemon

  • 3 tablespoons fresh lemon juice

  • 1 tablespoon white vinegar

  • 2 t. sugar

  • 2 tablespoons olive oil

  • 2 tablespoons fresh parsley chopped

  • 1 clove garlic minced

  • ½ teaspoon kosher salt to taste

  • ¼ t. ground black pepper

Salad:

  • 1 bunch fresh asparagus

  • ½. c. thin sliced radishes

  • ¼ c. red onion thinly sliced

  • ½ cup walnuts chopped

  • ½ cup feta cheese crumbles

  • 1 can White Beans - Chick Peas, Cannelleni or Navy Beans, drained

Method:

  • Stir together dressing ingredients.

  • Make asparagus ribbons: Place spear flat on cutting board and shave with a carrot/potato peeler.

  • Put ribbons in medium bowl. Add dressing to asparagus (use about half of dressing or more). Add the additional vegetables, walnuts and feta cheese if desired. Keep extra dressing in refrigerator.

  • Makes 6 Servings. Nutrition information per serving (2/3 c.): 170 Calories, 13g Fat, 7g Carb., 3g Fiber, 7g Protein

More OPTIONS FOR SERVING: Top with chopped cooked eggs and/or chopped avocado; Add cooked lentils for protein.

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

“Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.”
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 hosts the Harvest of the Month segment on WEAU-TV 13 (NBC). More at www.Lahmayer.com

 

Crispy Aspargus Ribbon Salad--a New Tasty Twist

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

Photo credit: Katie Schmidt

Photo credit: Katie Schmidt

Asparagus is a nutrition superstar and May and June are the months to celebrate this delicious vegetable. Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. May features asparagus cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. Fresh asparagus “ribbons” are the headliner in the featured recipe. 

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.

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 May Recipe:

CRISPY ASPARAGUS LEMONY RIBBON SALAD

Crispy Asparagus Lemony Ribbon Salad

This  spring favorite takes on a new twist with uncooked crispy asparagus ribbons. They're easy to make with a simple potato-peeler.  The garlic lemon parsley vinaigrette brings a burst of freshness to the crispy salad with spring radishes, feta cheese and walnuts. See the video above for action and details.

Dressing: 

  • Zest of 1 lemon

  • 3 tablespoons fresh lemon juice

  • 1 tablespoon white vinegar

  • 2 t. sugar

  • 2 tablespoons olive oil

  • 2 tablespoons fresh parsley chopped

  • 1 clove garlic minced

  • ½ teaspoon kosher salt to taste

  • ¼ t. ground black pepper

Salad:

  • 1 bunch fresh asparagus

  • ½. c. thin sliced radishes

  • ¼ c. red onion thinly sliced

  • ½ cup walnuts chopped

  • ½ cup feta cheese crumbles

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.

(See recipe video at www.brmh.net/recipes).

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

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

 

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.