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

 

May Harvest of the Month Features Lettuce & Local Greens

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

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May brings spring showers and a fresh focus on produce. Harvest of the Month is a Jackson County initiative that provides new ideas for incorporating produce into a healthy eating pattern. May features lettuce and includes a cooking demo on WEAU-TV 13, Eau Claire, Wisconsin: 

Varieties of lettuce include Green Leaf, Red Leaf, Romaine, Bibb, Iceberg, Arugula, Escarole, Spinach and Kale. For best results when washing greens, use a salad spinner which removes excess liquid.

Getting greens nearby: Jackson County Farmers Maret starts Thursday May 28th & Saturday May 30th. For details on new market operations this year, please visit https://www.jcfarmmarket.org/

Additionally, there are two aquaponic operations in Western Wisconsin. These are systems where the waste produced by farmed fish supplies nutrients for plants grown in water— which purifies the water. Year-round operations that produce fish and leafy greens are:  www.floatinggardens.farm - a family farm in Mindoro and  www.superiorfresh.com  - The world’s largest operation of it’s type in Northfield, Wisconsin. Find local lettuce in Black River Falls at The Corner Market, Hansen’s IGA, and Kwik Trip stores.  Check labels for growing location.

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 Harvest of Month - Orange Dressing with Fruit & Greens

(Print it HERE)

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

WATCH THE VIDEO!

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.  www.JacksonInAction.org

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

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Ruth Lahmayer Chipps, MS, RDN, CD is a registered dietitian nutritionist and garden guru. For more information, visit www.Lahmayer.com and www.KitchenIcons.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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8 Tips for a Healthy Holiday Season

By Brenna Meyer, Senior Nutrition and Dietetics Student at Viterbo University, La Crosse, WI

It is definitely the most wonderful time of the year. Poinsettias are adding beautiful color, Christmas trees are being decorated with ornaments, and snowflakes are covering the outdoors. While there is a lot of excitement around this time of year, there can also be concerns about staying healthy throughout the holidays. To help, here are 8 tips to a healthy holiday season:

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1.    Eat intuitively

Delicious food is all around this time of year! Instead of restricting food, eat intuitively! As defined by Be Nourished.com, an intuitive eater is someone “who makes food choices without experiencing guilt or an ethical dilemma, honors hunger, respects fullness and enjoys the pleasure of eating.” Intuitive eating involves being in tune with one’s hunger and fullness signals and eating when hungry and stopping when full.

 2. The slower the better

It takes about 20 minutes for one’s body to know it is full. By being in tune while eating and consuming food slowly, individuals can avoid overeating. Plus, eating slowly allows time to really enjoy the tasty food!

3.    Focus on fruits and vegetables

According to the 2015-2020 U. S. Dietary Guidelines, about three-fourths of the population does not eat enough fruits and vegetables. It is recommended that people on a 2,000-calorie diet consume at least 2 cups of fruit and 2 ½ cups of vegetables per day. An easy way to make sure you are consuming enough fruits and vegetables is to have a quarter of your plate filled with fruits and another quarter filled with vegetables at every meal.

4.    Keep desserts in count

Desserts are delicious, but can contribute a lot of added sugar and calories to a person’s diet. Decreasing the number of desserts can be helpful because less additional sugar and calories will be consumed. Also, eating slowly and “mindfully” can promote a sense of satisfaction and enjoyment of every bite of that festive dessert.

5. Activate your activity

Even though it is cold outside, getting adequate activity does not need to slow down. Exercising at a local gym, walking outside, or even strolling through the mall are beneficial ways to stay in shape this holiday season.

6.    Bring the best

Sometimes healthy food options are not served at holiday gatherings. No worries, though! Plan on bringing a healthy item to get-togethers. This way, you know that there will be a healthy option for you and others to enjoy.

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7.    Use SMART goals when making New Year’s resolutions

SMART goals can help people remain committed to their New Year’s Resolutions because they are Specific, Measurable, Achievable, Realistic, and Timely. For example, instead of saying “I want to exercise more next year,” try using a SMART goal such as “I want to exercise 2 times per week for the next 3 months.”

8.    Enjoy!

Holidays are a wonderful time to celebrate and spend time with family and friends. By enjoying every family get-together and celebration, people can be more thankful for what they have and enjoy the “now”.

Hopefully these tips help ease any concerns about staying healthy over the holidays and best wishes for a wonderful time of the year!

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Brenna Meyer is from Winona, MN and a Senior Nutrition and Dietetics Student at Viterbo University, La Crosse, WI

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“A realistic approach is to maintain weight versus gain during the holidays”
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Eating Good, on the GO

By Hanna Marbach, Senior Dietetics Student at Viterbo University in La Crosse, Wisconsin. Jackson In Action Blog Contributor

Being on the road can be tough and choosing a healthy option for lunch can be even more challenging. Here is a guide of what to keep your eye out for when stopping for a quick lunch while on the road.

Subway

When thinking of Subway, you may think you are automatically making a good choice, although you still have to be careful with what you order.

For example, try to stay away from a lot of added sauces – ask for light sauce, adding avocado, or trying vinaigrette to flavor your sandwich!

Another tricky part about finding a healthy option is that when it looks healthier it may not always be the best choice. For example, at Subway the flatbread, when compared to the typical white bread, actually contains more calories as well as fat.

When at Subway, stick to lots of veggies, regular bread(whole grain), small amounts of sauces, and your choice of meat/cheese.

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Arby’s

Here are some options that are under 400 calories but will surely leave you satisfied for the rest of your workday!

  • Ham and Swiss

  • Arby’s Melt

  • Classic Roast Beef

  • Roast Turkey Farmhouse Salad

Also, opting for a side salad instead of the typical French Fries will cut out around 100 calories.

McDonald’s

While stopping for breakfast, try an Egg McMuffin or Fruit and Maple Oatmeal. If stopping for lunch look for these best options:

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- Artisan Grilled Chicken Sandwich

- Cheeseburger

- Premium Asian Salad

- Premium Bacon Ranch Salad

- Premium Southwest Salad

For a side at McDonald’s, try the apple slices, a cutie or even a side salad.

Hardee’s

Look out for these sandwiches which are all under 400 calories!

  • Charbroiled BBQ Chicken Sandwich

  • Hot Ham and Cheese

  • Regular Roast Beef Sandwich

  • Low Carb Charbroiled Chicken Club Sandwich

If wanting to change up your side options, try the green beans, coleslaw, mashed potatoes or a side salad.

Burger King

Need to stop for breakfast? Grab some oatmeal —a whole grain and a great option that will make you feel fuller, longer. If stopping around lunch, look for:

  • Grilled Chicken Sandwich

  • The Garden Grilled Chicken Sandwich

  • The Plain Cheeseburger

Wanting a side to your meal? Try switching out the fries for some apple slices or applesauce!

Taco John’s

Keep your eyes out for:

  • Chicken Soft shell Taco

  • Crispy Taco

  • Taco Burger

  • Bean Burrito or the Combination Burrito

Side salads are also available.

Culver’s

At Culver’s try out these healthier options including:

  • Garden Fresco Salad

  • Grilled Chicken Sandwich

  • Veggie Burger

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Culver’s also offers a variety of sides which may help change up your meals if eating out often, including:

- Coleslaw

- Steamed Broccoli

- Mashed Potatoes

- Chicken Noodle Soup

- Tomato Florentine Soup

- Stuffed Green Pepper Soup

Kwik Trip

If stopping for a quick lunch, these items are under 400 calories.

  • Garlic Herb Chicken Sandwich

  • Chicken Parmesan Sandwich on Sourdough

  • Fish Sandwich with Cheese

  • Cheeseburger

  • All types of burritos

Kwik Trip also has a wide variety of options for sides including:

  • Fresh Fruit

  • Yogurt

  • Mashed Potatoes

  • Green Beans

  • Black Beans

Healthier Beverages

When stopping at fast food places it is often difficult to choose a healthy beverage. Try looking for lower sugar drinks and switching them out from the typical soda ordered. Consider plain iced water—it’s free. Other choices: Unsweetened Tea & Lemonade; Low-Fat / Fat-Free Milk; Coffee and Hot Tea.

Learning a few tricks while navigating fast food menus will help throughout all of your future travels. For detailed nutrition information, visit the restaurant’s website before making your choices.

Hanna Marbach is a Senior Dietetics Student at Viterbo University in La Crosse, Wisconsin

Hanna Marbach is a Senior Dietetics Student at Viterbo University in La Crosse, Wisconsin

Jackson County Harvest of the Month featured at National Nutrition Conference

Jackson In Action’s Harvest of the Month program was discussed at Food & Nutrition Conference & Expo in Philadelphia,PA. There were over 10,000 nutrition professionals in attendance this educational conference and Black River Memorial Hospital’s Registered Dietitian Nutritionist, Ruth Lahmayer Chipps was one of the presenters, along with Donna S. Martin, School Nutrition Director for Burke County School District in Georgia. Methods for partnering with local farmers to bring fresh from the farm product were discussed along with tools for executing a successful community program that is engaging.

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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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Stay Green this Winter!

By Hannah McDaniel, Senior Nutrition Student at Viterbo University, La Crosse, Wis.

If you have a green thumb, there’s nothing quite as exciting as a bountiful harvest. After watching a garden grow all summer, the fall harvest is truly rewarding. But winter is fast approaching, which means a sad end to backyard gardening. But fret not! The freezing temperatures don’t have to put an end to your favorite home-grown flavors! Enjoy garden favorites all year long by freezing or canning your produce, and even start your own indoor herb garden!

Healthy Harvest!

Healthy Harvest!

Why Choose to Freeze or Can Your Produce

It’s Sustainable!

By growing your own produce, you can make an environmental impact: Less reliance on fossil fuels to transport fruits and veggies to your local grocery store; Less exposure to pesticides that may be used on most fruits and vegetables in the grocery store.

Endless Health Benefits!

When you grow your own crops, chances are you harvest them at the peak of ripeness, meaning they have the most nutrients. Much of the produce at the grocery store is harvested before it is ripe, and well before all of those good nutrients get a chance to develop. Contrary to what many people believe, freezing or canning your produce will not alter the nutrients of the food in any way!

Save Money!

Fresh produce can be expensive at the grocery store. By preserving your own for the winter, you will cut down the cost of your grocery store bill!

How to Freeze Your Produce

  1. Before freezing vegetables, you should blanch them. This means placing the vegetables into boiling water for about 2 minutes. This stops enzyme actions that cause loss of flavor, color and texture in your vegetables. Blanching also cleanses the surface of dirt and organisms, brightens the color and helps slow loss of nutrients. After boiling, dunk the vegetables into ice water to stop the cooking process. Fruits do not need to be blanched.

  2. Lay blanched vegetables or fresh fruits single layer on a baking sheet and place in the freezer. This step prevents your produce from freezing together into one big clump!

  3. Once frozen, you can put your produce in a freezer bag for easy storage in your freezer to enjoy year round

Freeze produce such as this squash! Do the hard work now by peeling, chopping and baking squash. Freeze it for easy use later on!

Freeze produce such as this squash! Do the hard work now by peeling, chopping and baking squash. Freeze it for easy use later on!


Fresh Herbs Year Round!

You can also have fresh herbs year round by creating an indoor herb garden! Either pot the herbs that you have growing outside, or obtain seeds to germinate and start fresh.

Re-Potting Outdoor Plants

If you choose to dig up herb plants that you have growing outside, make sure to plant them into potting soil for extra drainage and soil nutrition. Choose a place for your pot that is sunny and warm, if your windows let in cold air, make sure to keep them far enough away from the window so the plants don’t get cold!

Plant Seeds and Start Fresh!

You can obtain seeds by either buying them, or taking them from plants you already have outside. By the end of the season, many herbs will have gone to seed that you can collect and plant inside.

Choose Herbs that Will Thrive inside!

Hearty herbs like rosemary, mint, cilantro and oregano are great for indoor planting! It is possible to have success with frail plants like basil, but they may require a little more attention.

Provide Enough Light

Your new herb plants will need about seven hours of light. If you don’t have a good window that can provide that, a lamp with a fluorescent bulb will help.

A tutorial on how to make your own indoor herb garden!

Hannah McDaniel. Senior Dietetic student at Viterbo University. Student intern at the FSPA Garden.

Hannah McDaniel. Senior Dietetic student at Viterbo University. Student intern at the FSPA Garden.

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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Jackson In Action Receives Service Above Self Rotary Award

August 12, 20129

Black River Falls, Wis. (Jackson County)

Jackson In Action healthy living coalition (www.JacksonInAction.org) received the highest honor on Monday August 13, 2019 with the “Service Above Self Award” from Rotary International (Black River Falls).

“Our team is dedicated to providing healthy living opportunities throughout the county,” explained Nicole Schweitzer, Chair of Jackson In Action. “It’s through the tireless efforts of our commitee and volunteers that we are able to make an impact in the community.”

For more about Jackson In Action visit www.JacksonInAction.org

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“The purpose of this award is to recognize those who have demonstrated exemplary humanitarian service, in any form and at any level, with emphasis on personal volunteer efforts and active involvement in helping others through Rotary. This is Rotary International’s highest honor with a maximum of 150 recipients world wide selected each year. ”
— Rotary International
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Aug. 12, 2019, Skyline Golf Course, Black River Falls, Wis. Members of JacksonInAction.org Pictured from Left: Ruth Lahmayer Chipps, Nicole Schweitzer, Kathleen Clemons, Dawn Jacobson, Bethany Hale.

Aug. 12, 2019, Skyline Golf Course, Black River Falls, Wis.

Members of JacksonInAction.org Pictured from Left: Ruth Lahmayer Chipps, Nicole Schweitzer, Kathleen Clemons, Dawn Jacobson, Bethany Hale.

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

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

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

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

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Bell Peppers

Harvest of the Month August

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

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Turn Out for These Green Bell Pepper Events:

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

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

Pepper Power Medley

Pepper Power Medley

Bell Pepper Tips & Nutrition 

 NUTRITION

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

 USES:

  • Fresh peppers on salads and with dips.

  • Toss into an Asian stir-fry.

  • Saute with garlic

  • Puree into a cold Gazpacho Soup

 More Bell Pepper information here.                  

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

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RECIPE: Pepper Power Medley

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

Ingredients:

  • 2 Tbsp. Olive oil

  • 1 -2 Zucchini, sliced

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

  •  2 cups red cabbage, sliced

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

  •  Salt and pepper to taste

  • 1 Tbsp. chopped fresh basil or Thyme leaves

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

 Directions:

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

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

PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

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

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

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Pepper Power Medley

Pepper Power Medley

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

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

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

Spritely Green Bean Salad Photo: Barb Brower

Spritely Green Bean Salad Photo: Barb Brower

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Green Beans

Harvest of the Month July

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

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Turn Out for These Green Bean Events:

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

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

Spritely Green Bean Salad

Spritely Green Bean Salad

Green Beans Tips & Nutrition 

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

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

 NUTRITION

One cup has only 35 Calories and contains fiber.

 USES:

-Fresh beans on salads and with dips.

-Toss into an Asian stir-fry.

-Blanch and freeze extra beans.

-Casseroles and soups.

 More Green Bean information here.                  

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

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

  • PRINTABLE RECIPE HERE

    Ingredients (6 Servings)

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

  • 2 Tbsp. Red onion or green onion, sliced 

  • 8 Cherry tomatoes, halved

  • 1/3 c. Sliced almonds

  • ¼ c. Sliced red onion

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

    Lemon Dijon Dressing:

  • 2 Tbsp. olive oil

  • 2 tsp. French style Dijon mustard 

  • Juice of one lemon                                   

  • 1 tsp. salt                                                                       

  • 1/2 t. paprika                                                            

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

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

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

     MORE RECIPES: www.JacksonInAction.org/recipes

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

Watch Last Month’s Strawberry Recipe Video:

Spritely Green Bean Salad

Spritely Green Bean Salad

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Spritely Green Bean Salad

Spritely Green Bean Salad

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

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Strawberry Spinach Salad is a Rainbow of Taste in June

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

Strawberry Spinach Salad Photo: Barb Brower

Strawberry Spinach Salad Photo: Barb Brower

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Strawberries

Harvest of the Month

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

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Turn Out for These Strawberry Events:

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

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

Strawberry Spinach Salad

Strawberry Spinach Salad

Strawberry Tips & Nutrition 

 · Strawberries have Vitamin C, folate and fiber

 · One cup of whole strawberries has 46 calories

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

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

  More Strawberry information here.                        

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

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RECIPE: Strawberry Spinach Salad

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

PRINTABLE RECIPE HERE

Ingredients (6 Servings)

  • 8  oz. spinach or mixed greens

  • 1 cup sliced strawberries

  • 1/2 c. fresh blueberries

  • 1/2 c. mandarin oranges

  • ¼ c. pecans

  • ¼ c. sliced almonds

  • 3 oz. crumbled feta, goat or gorgonzola cheese

  • 2 Tbsp. green onions, chopped

    Honey Cider Dressing:

  •  1/2 c. orange juice

  • 3 Tbsp. olive oil

  • 2 Tbsp. apple cider (or white) vinegar

  • 1/2 Tbsp. honey

  • 1/4 tsp. salt

  • 1/8 tsp. pepper

    Prepare dressing, pour over salad, and toss to combine

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

  •     MORE RECIPES: www.JacksonInAction.org/recipes

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

Wach the Recipe Video:

STRAWBERRY SPINACH SALAD

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

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