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

 

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

AromaticCarrotSalad.png

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.

                           

Ruth Chipps Garden Gal Chef.jpg

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.

Carrots_1_LowRes.jpg

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 is Chilling with Bell Pepper Gazpacho

By Ruthie Chipps, MS, RDN

Gazpacho Smoothie Three H Res..jpg

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

Photo credits: Katie Schmidt

Photo credits: Katie Schmidt

Bell peppers are beginning to appear in gardens this month and they are the star of this chilled traditional Spanish soup.  Fresh tomatoes, bell peppers, onions, celery, cucumbers, 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 bell peppers.

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Pepper Nutrition

Bell peppers are one of the most nutrient-dense foods available. Though a 3 1/2-oz (100 g) serving of raw bell pepper provides only 20 calories (mostly as carbohydrate and fiber), it’s a good source of many nutrients, including vitamin C, beta-carotene, vitamin K, thiamine, folic acid, and vitamin B6.

Stuffed peppers.jpg

Harvest of the Month

Ruth Chipps Garden Gal Chef.jpg

Ruth Lahmayer Chipps, MS, RDN, CD 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

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: Cherry tomatoes

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 Eau Claire, Wisconsin.

Watch this live segment from 2018 with Ruth Lahmayer Chipps, MS, RDN and Host Judy Clark on WEAU-TV 13 Eau Claire, Wisconsin.

More Recipe Videos- visit http://www.brmh.net/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. 

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

 

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

SweetGreenSmoothie.png

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 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!

Harvest of the Month - JIA High Res.jpg
green smoothie blog.jpg
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Spinach_5_sm.jpg

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

SweetGreenSmoothie.png

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!

Harvest of the Month - JIA High Res.jpg
green smoothie blog.jpg
Spinach_6_sm.jpg
Spinach_5_sm.jpg

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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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)

Registered Dietitian Nutritionist Ruth Chipps prepares Plums Jubilee on WEAU-TV 13 (NBC)

Photo and Recipe: Ruth Chipps

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

Marta Filipczyk Unsplash. Outdoorcooking with #Harvestofthemonth #Plums

Photo: Ruth Chipps

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

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.”
Ruth_2338_6x4.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.

 

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

photo: Joanna Derks. Outdoorcooking with #Harvestofthemonth #Plums

Marta Filipczyk Unsplash

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

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

Dale Gray, Unsplash

Savory Grilled Fruit

Makes 8 servings. ½ plum each. Cook time: 8 minutes

Ingredients:

4 plums, halved and pitted

Using covered barbeque grill, cook halved plums over medium, indirect heat for 4 minutes. Turn over plums and cook for an additional 4 minutes. Serve while hot.

Nutrition information per serving: Calories 19, Carbohydrate 5 g, Dietary Fiber 1 g, Protein 0 g, Total Fat 0 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 0 mg

Adapted from:Everyday Healthy Meals, Network for a Healthy California, 2007. For more recipes, visit:www.cachampionsforchange.

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

#Outdoorcooking with #Harvestofthemonth #Zucchini

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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.

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

photo: Ruthie Chipps

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

Recipe: Zucchini & Tomato Toss 

  • 2 Tbsp. Olive oil

  • 3 Medium zucchini (summer squash), thin slices

  • ½ c. Sliced onion

  • ½ ea. Bell pepper, sliced

  • 1 c. Cherry tomatoes – cut in half

  • 2 t. Minced garlic

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

  • ¼ t. Ground black pepper

  • 2 T Balsamic vinegar

  • 1/3 c. Feta cheese, crumbled

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

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

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

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

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

 

June Harvest of the Month Brings Aspargus to the Table

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

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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

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 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.”
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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

 

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. 

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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.

 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. 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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