Harvest of the Month Features Tomatoes and National Family Meals Month

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian

Texas Cavier is Harvest of the Month's (Tomatoes) featured recipe from Healthier Eating Made Easy by Hy-Vee Dietitians (Free cookbook download HERE) See the recipe below.

Harvest of the Month is celebrating tomatoes along with National Family Meals Month with some exciting ways to incorporate tomatoes into your family menus. Plus, Hy-Vee dietitians are offering a new free cookbook called Healthier Eating Made Easy. It’s a curated collection of family-favorite recipes that are delicious and nutritious (and will have everyone asking for seconds). From breakfast and snacks to appetizers, entrée dishes, and desserts. Learn insider tips on better-for-you mealtime solutions! Download your free cookbook copy HERE. From www.Hy-Vee.com select “Health” then “Dietitians” and click on the photo to download.

For National Family Meals Month, Hy-Vee dietitians are encouraging families to plan “ONE more meal” each week during the month. The benefits are great— from physical to emotional and academic—so take the time to make a difference in family meal experiences.

Get your free digital copy with more than 60 pages of dietitian-approved recipes. Click HERE to download.

Make The Commitment – One More Meal!

Good Foods

Varieties: Nacho Cheeze, Dill Pickle, Tangy BBQ. 100% Plant based. Free of the top 9 Allergens. Gluten Free and Vegan. Use as a dip with crackers/chips/veggies or as an add-in to Ramp up your favorite recipes with bold flavor. 

  • Build on the basics and plan an extra family meal each week.

  • Family meals are associated with better weight management, improved physical and mental health.

  • Remember family meals can be any meal. If dinner is event-laden, have a family breakfast that day.

  • Screen-time/down time: Turn off technology such as cellphones, television, and emails

  • Here’s a budget-friendly entree starter list from the cookbook:

    –       Lentil Sloppy Joes (Page 50)

    –       Chicken, Bacon, Ranch "Non-Salad" Salad (Page 37)

    –       Turkey Taco Quinoa Skillet (Page 40)

    –       Macho Nachos (Page 37)

    –       Turkey Pumpkin Chili (Page 33)

    Pair these entrees with a quick vegetable side salad or sliced raw carrots, celery, and broccoli with a healthful dip such as hummus or Good Foods dips.

Quick options for speedy meals. Pre-cut vegetables and fruits called "Short Cuts" from Hy-Vee make healthy eating easy. 

Tomato tips and recipes at www.tomatowellness.com 

Tomato Time!

Fresh Versus Canned

Late summer is the time for harvesting local tomatoes, but when you need a fast, convenient ingredient, reach for the pantry for canned tomatoes. Harvested at their flavor and nutrition peak and processed within just a few hours, canned tomatoes are budget-friendly and speedy—with no washing or chopping required. Canned tomatoes also provide a bigger bonus when it comes to certain nutrients.

 Nutrition Bonus – Lycopene Activation

Tomatoes are nutrient-rich, with vitamins A and C, potassium, folic acid and fiber. When heated in the canning process, lycopene is activated, which is a powerful antioxidant. Tomato products account for more than 80% of the lycopene in the American diet and studies suggest that high lycopene intake is associated with lower rates of heart disease. 1

More Lycopene Benefits

According to the American Cancer Society, lycopene helps prevent gene damage. Eating abundant lycopene-rich foods, like tomato products (canned tomatoes, marinara sauce, salsa and tomato soup), may lower the risk of lung cancer and aggressive prostate cancer. Studies also show that people who eat plenty of plant foods rich in carotenoid antioxidants like lycopene have a lower risk of heart disease.

For more tomato recipes and tips visit: Tomato Wellness Council | Let’s Talk Tomato

Lentil Sloppy Joes from Healthier Eating Made Easier by Hy-Vee Dietitians (Free cookbook download HERE)

Lentil Sloppy Joe

Recipe From Healthier Made Easier - page 50 by Tori Sajovec RD, LD Ankeny, IA. This plant-based spin on a family favorite will surprise you. It’s great tasting and loaded rich tomato sauce and good nutrition.

All you need:

  • 2 Tbsp olive oil

  • 3 clove(s) garlic, minced

  • 1 medium green bell pepper, seeded and chopped

  • 1 medium red bell pepper, seeded and chopped

  • ½ medium yellow onion, chopped

  • 1 cup dry lentils, rinsed

  • 1 cup low-sodium vegetable broth

  • 1 cup water

  • 1 (15-oz.) can Hy-Vee no-salt added tomato sauce

  • 1 tsp coconut aminos (or soy sauce)

  • 2 Tbsp ancho chili powder

  • 2 Tbsp yellow mustard

  • 1 tsp granulated sugar

  • ¼ tsp smoked paprika

  • Salt, to taste

  • 8 whole grain hamburger buns, split

All you do:

  1. Add olive oil to a medium saucepan over medium heat. Add garlic, green and red bell pepper, and onions to saucepan. Sauté until fragrant and crisp-tender, about 3 to 5 minutes. Remove from saucepan, set aside, and keep warm.

  2. Add lentils, vegetable broth, and water to saucepan, bring to a boil. Reduce heat, cover and cook for 30 minutes or until lentils are cooked through and stock is absorbed.

  3. Stir in half the tomato sauce, coconut aminos (or soy sauce), ancho chili powder, yellow mustard, sugar, and smoked paprika. Mix pepper and onion mixture back into lentils. Simmer for 5 minutes to heat through. Season, to taste with salt. If Sloppy Joes are too thick add more tomato sauce.

  4. When ready to serve, divide Lentil Sloppy Joes among 8 buns. Serve with a side salad, baked chips or raw veggie sticks with a healthful dip such as Good Foods.

Yields 8 Sloppy Joes Nutrition facts: 240 Calories serving

Total Fat: 7g Saturated Fat: 1.5g Trans Fat: 0g

Cholesterol: 40mg Sodium: 880mg 

Total Carbohydrates: 24g (Dietary Fiber: 7g Total Sugars: 8g Added Sugars: 0g)

Protein: 16g

Daily values: 0% vitamin D, 6% calcium, 15% iron, 15% potassium

Want more help with menu planning? Hy-Vee Dietitian’s Healthy Habits Menu Program helps you develop a customized menu and includes weekly check-ins, recipes, shopping lists and personalized nutrition guidance. Schedule a FREE Discovery Call to learn more about Healthy Habits and other Dietitian Services at Hy-Vee: https://www.hy-vee.com/healthnew/dietitians.

Texas Caviar 

From Healthier Eating Made Easy - Page 14

Makes 12 Servings

Ingredients:

  •  1 diced green pepper

  • 1 diced red pepper

  • 1 bunch cilantro, finely chopped

  • 3 diced jalapeños*

  • 1 red onion, chopped

  • 4 garlic cloves, minced

  • Juice of 1 lime

  • 1 (15-oz) can no-salt-added Eden organic black-eyed peas

  • 1 (15-oz) can no-salt-added Hy‑Vee black beans

  • 2 (10-oz each) cans no-salt‑added RO-TEL diced tomatoes and green chilies or Hy-Vee diced tomatoes, drained (for less spice)

  • 2 (14.5-oz each) cans Hy-Vee no-salt-added whole kernel corn

  • 1 (12-oz) bottle Bolthouse Farms Italian dressing

 Directions:

1. Combine all ingredients into a large bowl and refrigerate for 1-2 hours for best taste. Serve with whole-grain tortilla chips or use as a topping for your favorite meat.

*NOTE: Chile peppers contain volatile oils that can burn your skin and eyes. When working with jalapeños peppers, wear protective gloves.

NOTE: Recipe can be made in “half” for 6 servings.

 Serves 12 Nutrition facts: 140 Calories per serving
Total Fat: 2.5g Saturated Fat: 0g Trans Fat: 0g

Cholesterol: 0mg Sodium: 140mg Total Carbohydrates: 25g Dietary Fiber: 6g Total Sugars: 8g Added Sugars: 0g Protein: 5g

Daily values: 0% vitamin D, 2% calcium, 10% iron, 8% potassium

Tomato Wellness Cookbook

Free Cookbook – Healthy & Delicious from TomatoWellness.com

Download the free Tomato Wellness Cookbook with 17 wholesome recipes developed by registered dietitians and representing many cultures and food traditions. Click Here to download: https://tomatowellness.com/cookbook/ 

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, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.

To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios

The information is not intended as medical advice. Please consult a medical professional for individual advice.

This content was made possible with the sponsored support of our sponsors (Tomato Wellness and Good Foods). Food photos: Ruthie Chipps

Sweet Citrus! Oranges for Harvest of the Month

By Ruthie Chipps, MS, RDN, Communications Director for Jackson In Action

Oranges are a refreshing and healthy fruit. Enjoy them throughout the year and look for peak choices during winter in the United States.

Let's take a look at the many options for using fresh oranges.

Cooking Tips:

Whether it's sweet or savory flavors, include this colorful citrus fruit regularly:

  • Toss segments into hot cinnamon oatmeal or cool vanilla yogurt.

  • Squeeze oranges into smoothies.

  • Grate orange zest (from the skin) into baked goods like cookies and quick breads.

  • Stir-fry oranges in Asian dishes with pork and chicken.

Nutrition:

  • Oranges provide an excellent source of vitamin C, fiber, folate and potassium.

  • Oranges may help repair damaged cells in the body via naturally occurring antioxidants.

  • Potassium plays a role in supporting healthy blood pressure and supports heart health.

  • Fiber assists with digestion and provides a feeling of fullness.

Varieties of Oranges

Navel – Large, easy to peel with a sweet flavor.

Valencia – Thin skin with slightly tart flavor.

Blood Orange – Dark rich red color and sweet flavor.

ORANGE & APPLE CRAISIN SALAD

2 tablespoons olive oil
2 tablespoons red wine vinegar
2 1/2 tablespoons orange juice 1/2 cup craisins (or raisins)
2 oranges
1 apples
1/3 cup pecans (or walnuts, roughly chopped)
1/4 teaspoon salt (or to taste)
1/4 teaspoon pepper (or to taste)

Method; In a large bowl, whisk the olive oil, red wine vinegar, and orange juice. Add the craisins and set aside.
Peel the orange and cut it into small pieces.
Core the apples and cut them in small pieces.
Add the oranges, apples, pecans to the bowl with craisins. Add salt and pepper to taste.
Toss everything together and serve.

Harvest of Month - Orange Dressing with Fruit & Greens

Ingredients (Serves 4):

  • 1/4 cup orange juice

  • 3 tablespoons vinegar

  • 1 Tbsp. mustard (Dijon or other)

  • 1 1/2 tablespoons white sugar

  • 2 Tablespoons olive oil

  • Salt & Pepper (pinch of each)

  • 8 cups greens (romaine, lettuce, spinach, or other)

  • 2 cups vegetables, chopped (broccoli, cabbage, carrots, cauliflower, celery, peppers, onions, or tomato)

  • 2 cups fruit, chopped (apples, berries, grapes, or oranges)

Method: Combine dressing ingredients in a container with a screw top or whisk with a fork. Close tightly and shake until combined. Store in refrigerator until ready to use (up to 1 week).  For each salad, top 2 cups of greens with 1/2 cup vegetables and 1/2 cup fruit. Take dressing from the refrigerator and shake hard to combine ingredients again. Drizzle 2 tablespoons of dressing onto each salad.

Tips: Use any fruit juice you want. Leave out the sugar with sweeter juices such as pomegranate or clementine. This salad dressing will be thinner than store bought salad dressing.

Nutrition Facts - servings per recipe / Serving Size: 3 cups salad with 2 Tablespoons dressing. Approx. 160 Calories,7g Fat, 21g Carb., 5g fiber,  3g Protein

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, blogs & videos. She is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com

Corn is the Spotlight for Harvest of the Month

By Ruthie Chipps, MS, RDN, Communications Director for Jackson In Action

Confetti Corn Salad with Herbs

  • Ingredients:
    1 Tbsp. Dijon mustard
    3 Tbsp. vinegar
    1 1/2 Tbsp. olive oil
    Pinch of salt and pepper (optional)
    1 1/2 cups fresh corn kernels (previously cooked) or frozen corn (thawed/drained)
    2 cups halved cherry tomatoes (optional)
    1/4 c. bell pepper, chopped 1/4 c. thin sliced red onions
    2 Tbsp. fresh oregano or basil (or 2 t. dried herbs)
    Method:
    Stir together the vinaigrette (mustard, vinegar, olive oil).
    Add other ingredients, chill and serve.

Watch this Segment from 2021 on Edamame (with CORN) on NBC-TV. Ruthie Chipps, MS, RDN, CD, Host of “Harvest of the Month” on NBC TV

Four Ingredient Corn & Edamame Succotash

  • 1 Tbsp. olive oil

  • 1 Medium onion, chopped

  • 1 Medium pepper, chopped

  • 2 c. Edamame

  • 1 c. Corn

  • 2 t. Italian seasoning or Herbs d’ Provence

    Method:

    Heat 11 in skillet. Add olive oil

    Add onion and pepper. Saute for 3-4 minutes.

    Add edamame and corn and cook for an additional 4 minutes.

    Add herbs and serve.

Corn

Corn is rich in folate, fiber and Vitamin C. It’s a starchy staple used in recipes and side dishes.

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. .

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, blogs & videos. She is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com

Watermelon is “Nature’s Candy” for Harvest of the Month

By Ruthie Chipps, MS, RDN, Communications Dir. for Jackson In Action

Celebrate the sweet and refreshing flavor of watermelon for Harvest of the Month in August. It’s the perfect summer treat!

How Sweet it is!

Check out this fun and engaging video from with Registered Dietitian and “Rockstar” (www.Jump withJill.com) that features watermelon!

Click to view

Thai Watermelon Salad. Receipe and photo: Ruthie Chipps

Thai Watermelon Salad

Ingredients:

  • 1/3 Cup seasoned rice vinegar

  • 2 Tbsp. toasted (dark) sesame oil

  • 1 ½ teaspoon soy sauce

  • 1 Tbsp. minced fresh ginger (or refrigerated paste)

  • Dash of cracked pepper to taste

  • 1 teaspoon chili paste or Sriracha sauce

  • 6 Cups diced seedless watermelon

  • ½ Cup feta cheese (optional)

  • ½ Cup chopped mint or cilantro

  • Optional: 8 Tablespoons dry roasted and salted peanuts, chopped or pumpkin seeds

Instructions:

Whisk together the vinegar, oil, soy sauce, ginger, pepper and chili paste. Toss with rest of the ingredients. Serve on salad greens. Sprinkle the cilantro (or mint) and optional peanuts (or pumpkin seeds) over the watermelon and feta cheese.. Servings: Makes 8 Servings. Approx. 90 Calories per 1 c. serving

Watch this slight twist on the above recipe with the addition of cucumbers, garlic and onions. Video from BWELLthy.

Cucumber Watermelon Thai Salad

This “variation” recipe shown in the video above, pairs watermelon with crunchy cucumber - a winning combination:

Ingredients:

  • ¼ Cup orange juice

  • ½ Cup seasoned rice vinegar

  • 2 Tbsp. toasted (dark) sesame oil

  • 1 ½ teaspoon soy sauce

  • 1 Tbsp. minced fresh ginger (or refrigerated paste)

  • 1 tsp. fresh garlic, fine mince

  • Dash of cracked pepper to taste

  • 1 teaspoon chili paste or Sriracha sauce

  • 2 Cups cucumber, finely chopped

  • 6 Cups diced seedless watermelon

  • ½ Cup chopped green onions (or red)

  • ½ Cup chopped cilantro

  • Optional: 8 Tablespoons dry roasted and salted peanuts, chopped

Instructions: Whisk together the ginger, garlic, vinegar, juice, oils, soy sauce and chili paste. Toss with the rest of the ingredients. Serve on salad greens. Sprinkle the green onions, cilantro and optional peanuts over the watermelon. Garnish with fresh cracked pepper to taste. If desired, add grilled chicken, salmon or shrimp for an entrée salad. Servings: Makes 8 Servings. Approx. 90 Calories per 1 c. serving

Watermelon Nutrition: Watermelon has more lycopene than any other fresh fruit or veggie. Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders. Other Nutrients:

Vitamin A - Hels keep skin and bones healthy, resists and fights infections, maintains good eyesight.

Vitamin C - Needed for blood clotting and preventing excessive bleeding.

Potassium - Helps lower blood pressure and is important for nerve function.

  • Fast Fact: Watermelons are in the same gourd family as squash and cucumbers

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. 

Harvest of the Month Outdoor Kitchen Set

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