By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
Fresh Cranberry Fluff Salad Photo: Katie Schmidt Recipe/Food Styling: Ruth Chipps
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.
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
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.
Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.
RECIPE: 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:
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)
Free Download - Harvest of the Month Holiday Recipe Booklet!
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.
More at: www.JacksonInAction.org