Swiss Chard White Bean Stew --a Warm Welcome for October Harvest of the Month

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

Photo: Ruthie Chipps

Photo: Sophia Mikat, Unsplash

Photo: Foodiegirl; StockSnap

Swiss Chard White Bean Stew

• This mediterranean dish is simple and satisfying, providing great flavor along with good nutrition

Ingredients:
3 slices bacon, cut in 1-inch pieces optional)
1 medium onion, halved, thinly sliced
1, 15 oz. can diced tomatoes (2 c.)
1, 15 oz. can Cannellini or navy beans, liquid included (2 c.)
4 cups loosely chopped Swiss Chard leaves with stems removed and chopped into 1 inch pieces (or packed torn spinach)
5 teaspoons Balsamic or red wine vinegar
2 Tbsp. Fresh minced herbs such as parsley, basil or thyme. (Can substitute 2 teaspoons dried herbs.)

Method:

1. Optional: In a 3 quart saucepan, cook bacon pieces until crisp. Remove bacon to paper towel to drain. Leave bacon fat in pan.
2. Add onions to bacon fat (or heat pan first then add 2 Tbsp. olive oil then add onions); add chopped chard stems and cook 3 minutes until tender, about 3 minutes.
3. Stir in beans and tomatoes. Cook and stir over medium heat until heated.
4. Stir in Swiss Chard leaves or spinach; cover and cook until just wilted, about 30 seconds.
5. Add vinegar. Stir in optional cooked bacon and fresh herbs.
Makes 5 servings
Approx. nutrition information per 1 c. Serving. 190 Calories, 7g Fat, 21g Carb., 6g Fiber, 12g Protein
Swiss Chard Nutrition

• The leaves and stalks provide an abundance of vitamins, minerals and natural health-promoting compounds.

• Swiss Chard has three times the recommended daily intake of Vitamin K and 44 percent of the recommended amount of vitamin A.

• The bountiful green may help reduce risk of cancer, reduce blood pressure, and enhance athletic performance.

• Enjoy Swiss chard raw or cooked. It can be utilized as a substitute for spinach in many recipes.

Photo: Foodiegirl; StockSnap

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, Fit Families, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.

Photo: Benjamin Lazardo, Unsplash

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

Swiss Chard is a Celebrated Leafy Geen for October Harvest of the Month

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

Photo: Sophia Mikat, Unsplash

Swiss Chard - A luscious leafy green

• Belongs to Chenopodioideae family, which also includes beets and spinach .

• Although its name may lead you to believe it originated in Switzerland, Swiss chard is native to the Mediterranean.

• There are many types of Swiss chard, some of which have colorful, jewel-toned stalks and veins, making this vegetable particularly pleasing to the eye.

Photo: Foodiegirl; StockSnap

Swiss Chard Nutrition

• The leaves and stalks provide an abundance of vitamins, minerals and natural health-promoting compounds.

• Swiss Chard has three times the recommended daily intake of Vitamin K and 44 percent of the recommended amount of vitamin A.

• The bountiful green may help reduce risk of cancer, reduce blood pressure, and enhance athletic performance.

• Enjoy Swiss chard raw or cooked. It can be utilized as a substitute for spinach in many recipes.

Photo: Foodiegirl; StockSnap

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, Fit Families, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.

Photo: Benjamin Lazardo, Unsplash

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

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)

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

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

“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

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

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

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

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.

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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.”

More at:  www.JacksonInAction.org

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

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.

 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

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.

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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

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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.”

More at:  www.JacksonInAction.org

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.

Healthy Back to School Lunch--Easy as 1-2-3

WEAU-TV (NBC) has a new “School’s in Session” feature that shares new information and back to school tips in a COVID-19 world.

This week, Registered Dietitian Nutritionist Ruth Chipps, MS, RDN with Jackson In Action health living coalition, shared quick and cost-effective ideas for packing a healthy lunch.

“Make a snack wrap on a tortilla flat— healthy eating is where it’s at.”

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What's for lunch? That mid-day meal is essential for energy throughout the day—a time for re-fueling.

The National School Lunch Program is a balanced option but if brown bagging is the choice, here are a few ideas that are budget-friendly and healthy. It's as easy as 1 – 2 – 3.

STEP 1: Select a protein source:

• Boiled eggs

• Hummus (Garbanzo bean spread)

• Peanut butter

• Sliced luncheon meat

• String cheese / cottage cheese

STEP 2: Select a grain:

• Tortilla – whole grain

• Brown Rice

• Pasta

• Bread

• Cereal

STEP 3: Color it with the rainbow:

• Carrots, tomatoes, bell peppers, tomatoes, broccoli

• Healthy and budget friendly lunch ideas

• Make a snack wrap on a tortilla flat. Healthy eating is where it's at!

Hummus Lunch Wrap

Great tasting lunch option with protein choice (hummus), whole grain wrap and colorful vegetables.

Hummus Lunch Wrap

(Photo: www.hopefoods.com)

• 1 whole wheat tortilla (8 inches)

• 3 Tablespoons hummus (chick pea spread)

• 1/4 cup torn mixed salad greens

• 2 Tablespoons finely chopped sweet onion (optional)

• 2 Tablespoons thinly sliced cucumber

• 2 Tablespoons shredded carrot

• 1 Tablespoon balsamic vinaigrette (optional)

Spread hummus over tortilla. Layer with salad greens, onion, cucumber and carrot. Drizzle with vinaigrette. Roll up tightly. Wrap with plastic wrap until ready to eat.

More recipes featuring harvest of the month: www.JacksonandAction.org

Packing a Healthy Lunch on WEAU-TV with Ruth Chipps, MS, RDN, CD

Cool as A Cucumber with July Harvest of the Month

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

Cucumbers are just starting in Midwestern gardens during July and they are the star of this chilled traditional Spanish soup.  Cucumbers, fresh tomatoes, bell peppers, onions, celery, 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 cooking demos on WEAU-TV 13 (NBC), Eau Claire, Wisconsin with Registered Dietitian Nutritionist Ruth Lahmayer Chipps, RDN. 

CUCUMBERS

Marinated Cucumber Tomato Salad

Ingredients:

• 2 cucumbers, peeled and sliced into rounds

• 4 large tomatoes, sliced into rounds

• 1/2 cup thinly sliced red onion

• 1/2 cup extra virgin olive oil

• 1/4 cup red wine vinegar

• 1 Tbs sugar

• Salt and pepper - pinch

• 1 tbs slivered fresh basil strips

• 1 tbs chopped parsley

Instructions:

Arrange cucumbers, tomatoes, onions, in a shallow serving dish. Mix oil, vinegar, and sugar in a small bowl and pour over vegetables. Season well with salt and pepper. Cover and let marinate for at least 1 hour and up to 4 hours. Sprinkle with herbs just before serving. (Leftover marinade makes a good dressing for salad greens).

Cucumber Nutrition

Cucumbers are refreshing and crisp with a high water content. A 3 1/2-oz (100 g) serving of raw cucumber provides only 20 calories (mostly as carbohydrate and fiber).

Store cucumbers in the hydrator drawer of the refrigerator. They will keep up to one week.

A cucumber that is refrigerated after being cut or peeled will deteriorate quickly. Use up leftovers as soon as possible

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. More at www.Lahmayer.com and www.KitchenIcons.com

Cucumber 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: Cucumber slices

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 (NBC) Eau Claire, Wisconsin. Look for a new segment each month.

Printable Pepper Gaspacho recipe with cucumbers

View Bell Pepper Gazpacho with Cucumbers Recipe video. Photo Credit: Katie Schmidt.

 www.JacksonInAction.org

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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. 

June Harvest of the Month Brings Aspargus to the Table

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

WEAU-TV Harvest of the Month Feature - Asparagus on June 30, 2020

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

 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

View the Video

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

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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.”

More at:  www.JacksonInAction.org

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

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.

Recipe

 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

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

April Harvest of the Month on WEAU-TV 13 (NBC) Features Roasted Carrots

Carrots

Crispy, healthy!

 Harvest of the Month is a healthy eating initiative that highlights a different produce item every month. Cooking demos are featured on WEAU-TV 13, Eau Claire, Wisconsin. Jackson County and La Crosse County both feature the same produce items.

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.                              

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She developes recipes and videos and is a member of the Academy of Nutrition & Dietetics.

RECIPE: ROASTED CARROTS

Colorful and delicious with

INFO & RECIPE HERE

• PREP TIME: 5 MINS

• COOK TIME: 35 MINS

• TOTAL TIME: 40 MINS

INGREDIENTS:

• BLACK RIVER FALLS, Wis. (WEAU)— 
  Recipes: www.JacksonInAction.org/recipes

  INGREDIENTS:

  1 1/2 pounds carrots (scrubbed and sliced)
  1 1/2 pounds parsnips (peeled and sliced)
  1 1/2 pounds potatoes (scrubbed and chopped)
  2 Tbsp. olive oil
  1/2 tsp. salt
  1/4 tsp. pepper
  Directions:
  Preheat oven to 375 degrees. In a medium bowl mix all ingredients. Place mixture onto a sheet pan and roast for 20 - 25 minutes or until vegetables are tender and lightly browned. Add onion, garlic or other veggies for a twist! Note: Can use carrots for the entire recipe if desired.
  Serves 10 (1/2 cup per serving)

  MORE RECIPES: www.JacksonInAction.org/recipes

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

Roasted Carrots. Photo: Ruth Chipps

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

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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

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. 

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.                              

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.

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

VIEW THE LIVE appearance on WEAU-TV 13 from Thurs. March 14, 2019 at 4 p.m. (Carrots)

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

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. 

More at:  www.JacksonInAction.org

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Harvest of the Month -March - CORN Recipe Video from BWELLthy

Check out this Video recipe of CORN SALAD WITH BASIL from Black River Memorial Hospital's B-WELLthy program:

PRINTABLE RECIPE HERE  

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:

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.

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!

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

“A realistic approach is to maintain weight versus gain during the holidays”

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.

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:

- 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

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.

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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

December Harvest: Roasted Squash Apple Bake with Sage

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

It’s Squash Season

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. December 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. 

Celebrate Squash With These Events:

WEAU-TV-13 Thurs. Dec. 12, 4 p.m. Newscast. “Squash” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD on Tues. Nov. 13 at 4 p.m.

BRMH Hospital - Harvest of the Month Squash Event –Dec. 18, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

Featured Squash Recipe with Apples & Sage

Squash Nutrition 

One cup of winter squash contains only 80 calories, and it has very low amounts of fat and sodium.

The rich colors of winter squash come from its carotenoid content, which may help improve eyesight .                                            

Harvest of the Month

Squash Info.Click Here

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: SQUASH APPLE BAKE WITH SAGE 

Use Butternut or any favorite seasonal squash. A vegetable peeler can help remove the skin.

Servings: 8 (Approx.2/3 c. ea.)

• INGREDIENTS

  5 c. Butternut squash

  4 c. Granny Smith apples

  ¼ c. Butter, melted

  1/2 c. Brown sugar, packed

  1 Tbsp. Flour

  1 tsp. Salt (optional)

  ½ tsp. ground mace (or allspice)

  ½ tsp. Dried sage or 1 Tbsp. fresh sage (very finely chopped)

  Method:

  Peel and cut squash and apples into 1 inch pieces slices.  Place in a large bowl. Melt butter and add with rest of ingredients.  Stir well.  Put in a large casserole. Cover and bake at 350 until squash and apples are soft.  Stir. May take up to one hour.  Check at 45 min. with the tip of a small sharp knife.

• Perfect holiday side dish~

• Approx. nutrition information per 2/3 c. Serving.

MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE appearance on WEAU-TV 13 on Thurs Dec. 12 at 4 p.m.

(Click here for last months appearance)

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

Watch the B-Wellthy Recipe Video 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. 

More at:  www.JacksonInAction.org

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Jackson In Action Receives Wis. Hospital Assoc. Award for Global Vision Community Partnership

Nov. 19, 2019

Jackson County, Wisconsin

The Wisconsin Hospital Association (WHA) Foundation presented a 2019 Global Vision Community Partnership Award to the Jackson In Action (JIA) Healthy Lifestyle Coalition Program. The award recognizes and rewards community partnership projects that work with WHA member hospitals to meet an identified community health need in an innovative or creative manner. JIA is a community coalition that promotes healthy lifestyles for children, their families, and the greater community. JIA received a $2,500 grant to further support their programming initiatives presented by Leigh Ann Larson, WHA Vice President of Education and Marketing. Mary Beth White-Jacobs, CEO of Black River Memorial Hospital (BRMH) stated, “We are honored to be an award recipient on behalf of JIA. BRMH is a committed partner in this coalition. With the help of all our community partners, we will continue to work toward better health for the citizens of Jackson County.”

Formed in 2011, partnerships in JIA include Black River Memorial Hospital, local school districts, Ho-Chunk Nation, UW-Extension, local law enforcement, Jackson County Public Health and Forestry and Parks, Lunda Community Center, the Boys & Girls Club, Friends of the Library, Hansen’s IGA, and local coalition Together for Jackson County Kids. JIA provides low, or no-cost resources for activities, some of which include the Pace and Pedal Duathlon, Laces to Leaders, Move With A Doc, and a Hunter & Hiker Fitness initiative.  Additional JIA efforts include: Harvest of the Month, portable bathrooms at the sledding hill and Foundation trail in winter, Jackson County Fitness Challenge, 5210 Challenge, Bike rodeo, Walking School Bus and more.

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Photo Caption: Pictured are (l-r), Mary Beth White-Jacobs-BRMH CEO, Ellen Moldenhauer-Jackson County Public Health Officer, Leigh Ann Larson-WHA Vice President of Education and Marketing, Nicole Schweitzer-BRMH Director of Physical Medicine and Rehabilitation and JIA Chair, Clarence Pettibone-Ho-Chunk Nation District 1 Community Center Personal Trainer, Kathleen Clemons-HCN Exercise Physiologist, Kristi Hanson-Jackson County Public Health Nurse, and Bethany Hale-Lunda Community Center Assistant Director.

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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.

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

Keep the Holidays fun and healthy with our FREE Holiday Cook Booklet

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.

 More Cranberry information here.                  

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:

   PRINTABLE RECIPE HERE

 MORE RECIPES: www.JacksonInAction.org/recipes

VIEW THE LIVE previous appearance on WEAU-TV 13 from Thurs. July 25 at 4 p.m. (Green Beans)

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

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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!

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!

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!

Recipes:

Ways to Use Herbs - Recipe Links:

• Use Cilantro in this Tomato Lime Salsa

• Use Thyme in this Pepper Power Medley

• Use Basil in this Avocado Lentil Bruschetta

• Use Rosemary in this Roasted Turnip and Potato Mash

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

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. 

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

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,

•  More Apple information here.                  

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: 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

VIEW THE LIVE previous appearance on WEAU-TV 13 from Thurs. July 25 at 4 p.m. (Green Beans)

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

Watch This Month’s B-WELLthy Recipe 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. 

More at:  www.JacksonInAction.org

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