Summer Squash Tots: A fun family favorite for Harvest of the Month

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

Summer Squash Tots. Recipe and Photo: Ruth Chipps

Summer Squash Tots on WEAU-TV (NBC)

Harvest of the Month for August features a low-carb vegetable that’s easy to obtain at farmers markets in late summer. Summer squash is the main ingredient in the featured recipe, Summer Squash Tots. These home-made “tots” take the place of higher calorie traditional potato tater tots with savory flavors from onion, garlic and parsley. The tots are easy to make—and be sure to include the soaking and squeezing of excess liquid step before forming into tots.

Summer Squash Tots

INGREDIENTS

• 3 medium yellow summer squash or zucchini, shredded

• 1/2 tsp salt

• 2/3 cup panko bread crumbs

• ½ cup sharp cheddar cheese or other variety - finely grated

• 2 eggs

• 1 tsp cornstarch

• 2 Tbsp. fine minced onion

• ½ tsp garlic powder

• ¼ tsp ground black pepper

• 1/4 tsp. dried parsley or 2 T fresh parsley

• 3 Tbsp. Olive oil and non-stick spray

METHOD:

OPTIONS: For Cooktop use 11 in skillet or to bake, preheat oven to 425 degrees. Spray/oil a standard size cookie sheet with nonstick spray.

Place grated zucchini (can use food processor) in a bowl, add ½ teaspoon salt and mix well. t Put the grated squash in a colander (or use a cheesecloth). Let sit while you prepare the rest of the ingredients.

In a mixing bowl add breadcrumbs, cheese, eggs, cornstarch, onion, garlic, pepper and parsley.

Rinse the grated squash to remove salt and use your hands to squeeze all the extra liquid from the grated squash in the colander. You should have about 1 cup of liquid for every pound of squash you use. Discard the liquid.

Using a large spatula, mix the ingredients together until combined.

Using a tablespoon for uniform measurement, scoop zucchini and form into tots. For pan frying, flatten the tots.

If baking, place onto the prepared baking sheet. Lightly spray tops with oil.

Place into the oven and bake until golden brown and crisp, about 18-22 minutes.

For cooktop, heat an 11 in. skillet to medium hot. Spray with nonstick spray and add 3 Tbsp. Olive oil. Pan-fry tots on each side until brown on each side.

Serve immediately alongside your favorite dip (ketchup, marinara or ranch).

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

Ruth Lahmayer Chipps, MS, RDN, CD 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

Hestan Culinary cookware was provided for this segment.

Cucumbers Take On New Flavor in Harvest of the Month Scramble

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

Cucumber Egg Scramble. Recipe & Photo: Ruth Chipps

Ruthie Chipps, MS, RDN, CD - Host of Harvest of the Month on WEAU-TV (NBC)

Cucumber & Egg Scramble

Ingredients:
1 Tbsp. dark sesame oil (or olive oil)
1 lb. cucumbers (about 2-3 cucumbers)
1 teaspoon minced garlic
2- 3 medium to large eggs
2 Tbsp. feta cheese (optional)
2 Tbsp. fresh Cilantro, minced
pepper

Method:
Peel cucumbers (either peel off all the skins or leave some skin on). Slice in half lengthwise, then cut the cucumbers into thin slices on a bias.
Place cucumber slices in a bowl and toss with 3/4 teaspoon of salt. Set aside for 20 minutes.

Beat the eggs and season with a pinch of salt. Set aside.
After 20 minutes, rinse the cucumber slices under running water, drain and spread them on some paper towels to absorb excess water.

Place a pan over medium high heat. Once the pan is hot, add oil and cucumbers and saute for 1-2 minutes. Add minced garlic and cook one minute.
Push cucumber slices to one side of the pan. Add beaten eggs to the empty side of the pan. Let the bottom of the eggs set, then stir-fry and toss cucumbers with eggs briefly. Add optional feta cheese. When the eggs are cooked transfer to a serving plate. Sprinkle with freshly cracked pepper. Serve as a lunch or breakfast dish.

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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Disclaimer: Hestan Culinary cookware was provided for photography in this segment.

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 & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com

Gingered Sugar Snap Peas for Harvest of the Month

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

Photo and Recipe: Ruth Chipps

Watch it on WEAU-TV (NBC)

Ruth Chipps hosts “Harvest of the Month” on WEAU-TV

Gingered Sugar Snap Peas & Sprouts

Ingredients:

1 Tbsp. dark sesame oil
1 Tbsp freshly grated ginger
2 garlic cloves, minced
1/2 lb. fresh sugar snap peas, strings removed
1 Tbsp. sesame seeds or chopped peanuts (optional)
1/3 cup bean sprouts (or a combo of chickpea, lentil and bean sprouts)
2 Tbsp. low sodium soy sauce

Instructions:

Heat an 11 inch saute pan to medium heat.
Add ginger and garlic and saute about 2 minutes until fragrant.
Add the sesame seeds (or other nuts) and cook for another minute
Add the sugar snap peas and saute for about 3 minutes then add the sprouts and soy sauce and continue to cook another minute or 2 until the peas are crisp-tender.
Serve immediately.

Hestan Culinary 11 in Nanobond was provided for this segment.

Lettuce! Enjoy Harvest of the Month

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

Garlic Parmesan Romaine Lettuce is featured on NBC-TV 13 (WEAU) with Host, Ruth Chipps, MS, RDN, CD

Garlic Parmesan Romaine Salad

Ingredients:

2 teaspoons Dijon mustard

2 tablespoons red wine vinegar

1 clove garlic, minced

3 Tbsp. extra-virgin olive oil

Kosher salt and freshly ground pepper (sprinkle)

2 hearts of romaine lettuce, chopped

3 Tbsp. shredded Parmesan

1/4 c. Tomatoes, chopped

Directions:

Whisk the mustard, vinegar and garlic in a small bowl. Whisk in the oil. Sprinkle the vinaigrette with salt and pepper. Add tomatoes and toss the lettuce with the vinaigrette. Serve immediately.

Serve as a side dish salad or a main course by adding protein such as salmon, chicken or boiled eggs.

More Harvest of the Month recipes

Next Month - Snap Peas!

Plant-rich edamame feature for Harvest of the Month

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

CLICK HERE to View on NBC-TV

Plant-Rich Edamame Fried Rice

What is Edamame?

Think of this green vegetable as baby soybeans. They’re harvested while green and soft - unlike mature soybeans that become dry and light brown. They’re a staple food in Asia and are becoming mainstream in the U.S. - partly due to their rich protein content. .

• The word ‘edamame’ means ‘stem beans’ - which is how they were originally sold with steams attached.

• Edamame is one of a few vegetables (plant-foods) that has complete protein content.

• They have a slightly sweet taste, similar to lima beans crossed with green peas.

• Edamame MUST be boiled prior to eating. The pods are NOT edible.

• Enjoy them as a snack or tossed into soups, salads or stir-fry’s.

• A 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fiber, calcium, iron, and vitamin C.

Plant-Rich Edamame Fried Rice

Edamame is essentially "young green soybeans."  They must be cooked prior to eating and the "pod" is not edible. Look for edamame in the frozen vegetable section and Asian section of grocery stores. It's rich in protein, fiber and other nutrients.

Ingredients:
2 C. cooked rice or 1 medium head of cauliflower
2 Tablespoons dark sesame oil
1 Large carrot, cubed
2 Eggs, beaten
1/4 C. Green onions, chopped
2 Cloves garlic, minced
1 C. frozen edamame
3 Tablespoons soy sauce
1/2 C. peanuts or cashews
1/4 C. cilantro, minced

Directions:
Use previously cooked rice or cook fresh rice. Alternate: Shred cauliflower by running the florets through a food processor.
Heat a medium to large skillet to medium heat.
Add sesame oil.
Add in the carrots, and sauté until tender.
Add in the rice (or cauliflower) and more oil if needed.
Add in the green onions, garlic and edamame, and sauté for a minute.
Increase the heat to medium. Cook rice (or cauliflower) til soft, but not mushy.
Add in the eggs and try to coat and stir until fully cooked.
Add the peanuts or cashews and soy sauce, mix well,
Toss in the cilantro and remove from heat.

Serve as a main course (recipe is naturally rich in protein from the edamame, eggs and nuts). Balance with a fresh green salad.

Disclosure: Hestan Culilnary cookware was provided for the taping and photography of this post.

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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

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 & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com

Celebrate National Nutrition Month with Harvest of the Month - Green Beans

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

March is National Nutrition Month - a time to celebrate healthy eating and Registered Dietitian Nutritionists.

• Registered Dietitian Nutritionists (RDN) are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.

• Registered Dietitian Nutritionists use their nutrition expertise to help individuals make personalized, positive lifestyle changes.

• Registered Dietitian Nutritionists work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research private practice and more.

• Registered Dietitian Nutritionists are advocates for advancing the nutritional status of Americans and people around the world.

This month, we also celebrate a favorite vegetable—green beans. This crispy green delight is delicious in our featured recipe - Garlicky Skillet Green Beans. The recipe was featured on WEAU-TV (NBC) on March 10, 2021 - Registered Dietitian Day!

WATCH Harvest of the Month on NBC TV

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

Go GREEN with GARLICKY SKILLET GREEN BEANS

NGREDIENTS

2 Tablespoons extra virgin olive oil or dark sesame oil
½ teaspoon red pepper flakes, or to taste
1.5 pounds green beans, trimmed
2 cloves garlic, minced
1/4 teaspoon coarse kosher salt
2 Tablespoons water
2 Tablespoons sliced almonds, pine nuts or walnuts.

INSTRUCTIONS

Heat oil in a large skillet (11 inch) over medium-high heat. Add red pepper flakes and stir to coat the pepper in the oil.

Add green beans and cook, stirring often until the beans are blistering and browning in areas, 5 to 7 minutes. Add garlic and salt and cook, stirring constantly until the garlic is fragrant and browning, about 30 seconds. Add water and immediately cover. Cook covered until the beans are bright green and crisp tender, 1 to 2 minutes. Serve immediately.

Health Tip: Fruits & Vegetables and Cancer Prevention Prevention:  Low fat diets rich in fruits and vegetables (foods that are low in fat and may contain dietary fiber, vitamin A, or vitamin C) may reduce the risk of some types of cancer, a disease associated with many factors.

Disclosure: Hestan Culinary skillet was provided for the taping/photography of this segment.

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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

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 & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com

Ruth Chipps, AKA “Fruity Ruty,” wears her special produce-inspired lamp-shade hat at local farmers markets, singing the 5210 Song that she wrote. Watch it here.

Carrot Chickpea Toss For Harvest of the Month

By Ruth Chipps, Jackson In Action Communications Director

WATCH IT ON NBC-TV

Recipe and Photo: Ruth Chipps

CARROT & CHICKPEA TOSS

Mediterranean flavors make this quick saute dish a favorite.

1 pound carrots scrubbed, cleaned, sliced
2 Tbsp. oil of choice or butter
4 Tbsp. water
1- 15 oz. can chickpeas or white beans
2 Tbsp. honey
1 Tbsp. balsamic vinegar
1/2 cup feta cheese crumbled
2 Tbsp. fresh parsley, minced

INSTRUCTIONS
Heat a large skillet over medium heat and add oil/butter.
Once the skillet is hot, add the carrots. Stir so they are coated well with the oil/butter. Cook for about 5 minutes, until they start to get a nice char on each side.
Next, add 4 Tbsp. water and mix well.
Reduce the heat to low and place a cover for 5 minutes.
Remove the cover and give the carrots a final toss.
They should look crispy on the outside.
Next stir in the honey and balsamic vinegar.
Once the carrots have cooled, top with the crumbled feta cheese.

Serve as a side dish or for a full meal, add a protein source such as cooked chicken, fish or tofu.

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 & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com

Soup Takes Away The Chill And Helps Reduce Food Waste

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

Butternut Squash Soup. Photo: Ruth Chipps

Soup has so many benefits: It’s warm and satisfying on a cold day; provides nourishment without too many calories and provides the opportunity to use ingredients that may have been a casualty of household food waste. The produce drawer is often a source for multiple soup ingredients. Consider carrots, celery, broccoli, leftover cooked vegetables, rice and more.

Our Harvest of the Month Butternut Squash recipe provides a method that can have many modifications. For example, if you don’t have squash on hand, utilize carrots and potatoes.

Household food waste is a serious problem with an estimated 30-40% loss from food that is thrown away and ends up in landfills or incinerators. It’s estimated that 72 billion pounds of food perishes before it even makes it to the refrigerator. While there are a variety of reasons why food is lost and wasted, there is a real problem when it is thrown into the trash, generating greenhouse gases that contribute to the climate crisis.

So, to help combat food waste, why not dare to discover what’s lurking in your fridge and transform it into a warm and fulfilling soup? Use this Butternut Squash Soup recipe as a template and vary it with available ingredients.

Butternut Squash Soup
Makes 7 servings (1 c. each)
Ingredients:

2 T. Butter (or olive oil)
¾ c. Onion, chopped
¼ c. Red pepper, chopped
¼ c. Green pepper
2-14 oz. Cans chicken broth or vegetable broth
2 c. Cooked or baked squash or more (butternut, acorn, hubbard or other)
¼ c. Half & Half (or low-fat milk)
2 tsp. Cumin (or more)
1-1/2 tsp. Fresh minced garlic (or 1/2 t. granulated garlic)
¼ tsp. White pepper
1/8 tsp. hot pepper sauce

Method:
Brown onion, red and green pepper in the 2 Tbs. butter on medium heat, until soft and tender. Add stock and simmer slightly. Add squash, cut in bite size pieces and the cream. Heat only (do not boil). For a thicker soup, puree in blender or use an immersion blender.

Serve with slices of granny smith apple if you wish.

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 & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com

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.

Jackson in Action Featured by Jackson Electric Cooperative

Jackson in Action was recently featured in the Wisconsin Energy Cooperative News magazine, produced by Jackson Electric Cooperative. Click below to read our feature article.

Harvest of the Month Features Tasty Turnip Tot Recipe on WEAU-TV (NBC)

Photo: Ruth Chipps

Tasty "Smashed" Turnip Tots

Turnips take center stage with lower carbohydrate profile and texture similar to potatoes.

Ingredients:
2 pounds turnips, peeled and cut into 2-3 inch pieces (or potatoes)
1/4 cup olive oil, plus extra as needed
1/2 granulated garlic
2T parmesan cheese

Optional dressing:

3 tablespoons olive oil
3 tablespoons fresh lemon juice
2 tablespoons chopped fresh parsley leaves
1 tablespoon chopped fresh thyme leaves
2 lemons, zested
Kosher salt and freshly ground black pepper

Directions:
For the turnips or potatoes:

Put in an 8-quart stockpot with enough cold water to cover by at least 2 inches. Bring the water to a boil over medium heat and cook until the tender, about 20 to 25 minutes. Drain in a colander and allow to dry for 5 minutes.

Using the palm of your hand, gently press until lightly smashed.
In an 11 or 12 in. skillet, heat 1/4 cup of oil over medium-high heat. Sprinkle potatoes with garlic. In batches, add the potatoes and cook, without stirring, until the bottoms turn golden brown, about 5 to 8 minutes. Using a spatula, turn the potatoes over and cook, drizzling with oil, if needed, until golden brown on the other side for another 5 to 8 minutes. Sprinkle with Parmesan cheese.
For the optional dressing: In a small bowl, whisk together the oil, lemon juice, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.
Spoon the dressing over the potatoes and toss gently until coated. Season with salt and pepper, to taste.
Transfer the potatoes to a serving bowl and serve.

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

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

Turnip Up the Heat with Tasty Turnip Tots - Harvest of the Month

Tasty "Smashed" Turnip Tots

Turnips take center stage with lower carbohydrate profile and texture similar to potatoes.

Ingredients:
2 pounds turnips, peeled and cut into 2-3 inch pieces (or potatoes)
1/4 cup olive oil, plus extra as needed
1/2 granulated garlic
2T parmesan cheese

Optional dressing:

3 tablespoons olive oil
3 tablespoons fresh lemon juice
2 tablespoons chopped fresh parsley leaves
1 tablespoon chopped fresh thyme leaves
2 lemons, zested
Kosher salt and freshly ground black pepper

Directions:
For the turnips or potatoes:

Put in an 8-quart stockpot with enough cold water to cover by at least 2 inches. Bring the water to a boil over medium heat and cook until the tender, about 20 to 25 minutes. Drain in a colander and allow to dry for 5 minutes.

Using the palm of your hand, gently press until lightly smashed.
In an 11 or 12 in. skillet, heat 1/4 cup of oil over medium-high heat. Sprinkle potatoes with garlic. In batches, add the potatoes and cook, without stirring, until the bottoms turn golden brown, about 5 to 8 minutes. Using a spatula, turn the potatoes over and cook, drizzling with oil, if needed, until golden brown on the other side for another 5 to 8 minutes. Sprinkle with Parmesan cheese.
For the optional dressing: In a small bowl, whisk together the oil, lemon juice, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.
Spoon the dressing over the potatoes and toss gently until coated. Season with salt and pepper, to taste.
Transfer the potatoes to a serving bowl and serve.

Turnips

Related to radishes. Member of the Cruciferous family (along with broccoli and cauliflower)

May help reduce risk of cancer.

Low in carbs; High in vitamins and minerals.

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

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

Sweet Potato Cranberry Saute for Harvest of the Month - November

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

Harvest of the Month - on WEAU-TV 13 (NBC) on Nov. 18, 2020 featured Sweet Potato & Cranberry Saute.

Sweet Potato Cranberry Saute

Ingredients:
2 Tbsp Unsalted butter or olive oil
2 Large sweet potatoes, washed, peeled and cubed
1/2 c. Orange juice
1 t. Powdered ginger
1 t. Cinnamon
1/2 c. Orange juice
1/2 Cup Cranberries - frozen or fresh
1/4 Cup Pecans or pistachios
3 Tbsp. Pepitas (pumpkin seeds) optional
2 Tbsp. honey
2 Pinches salt
Fresh mint for garnish.
Instructions

Preheat 11 in skillet. Add butter or oil. Add cubed sweet potatoes and saute.
Cook for 1 minute, then add orange juice, ginger powder, cinnamon powder and saute everything for 4-5 minutes or until potatoes are cooked (stir every minute). Add cranberries, salt and saute.
Cook for another minute. Add chopped nuts and mix together. Add honey.
Mix everything and cook another minute.
Turn off the heat and transfer to a serving bowl. Serve hot and enjoy.

Nutrition Information: Yield: 4 Serving Size: 1 cup.
Amount Per Serving: Calories: 217 Total Fat: 19g Saturated Fat: 8g Trans Fat: 0g Unsaturated Fat: 10g Cholesterol: 31 mg Sodium: 102 mg Carbohydrates: 36g Fiber: 6g Sugar: 18g Protein.

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“Sweet potatoes are a sweet and starchy root vegetable rich in nutrients and full of flavor”

Sweet Potato Nutrition

One medium sweet potato is only about 100 calories. Sweet potatoes provides vitamin A, C, fiber, and potassium. Eat sweet potatoes with the skin on for the best nutrition!

Did you know…

Sweet potatoes are the official vegetable of North Carolina! Sweet potatoes are commonly confused with yams. . Sweet potatoes are roots, where as regular potatoes are tubers, or underground stems. Our first president, George Washington, grew sweet potatoes on his farmland

Sweet potatoes are delicious roasted with a drizzle of olive oil and a pinch of garlic, salt and pepper.

Sweet potatoes can be baked whole, grilled, steamed, boiled, roasted, microwaved or sautéed. Microwaving sweet potatoes takes less time than regular potatoes – so keep an eye on it. Sweet potatoes can also be added to baked goods such as muffins, cakes and quick breads. Serve mashed or baked sweet potatoes with a little butter and cinnamon.

Note: Hestan Culinary provided 11 in. Nanobond skillet for testing the featured recipe.

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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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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.

How Sweet it is. Sweet Potatoes for Harvest of the Month

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

“Sweet potatoes are a sweet and starchy root vegetable rich in nutrients and full of flavor”

Sweet Potato Nutrition

One medium sweet potato is only about 100 calories. Sweet potatoes provides vitamin A, C, fiber, and potassium. Eat sweet potatoes with the skin on for the best nutrition!

Did you know…

Sweet potatoes are the official vegetable of North Carolina! Sweet potatoes are commonly confused with yams. . Sweet potatoes are roots, where as regular potatoes are tubers, or underground stems. Our first president, George Washington, grew sweet potatoes on his farmland

Sweet potatoes are delicious roasted with a drizzle of olive oil and a pinch of garlic, salt and pepper.

Sweet potatoes can be baked whole, grilled, steamed, boiled, roasted, microwaved or sautéed. Microwaving sweet potatoes takes less time than regular potatoes – so keep an eye on it. Sweet potatoes can also be added to baked goods such as muffins, cakes and quick breads. Serve mashed or baked sweet potatoes with a little butter and cinnamon

Sweet Potato Fries

Ingredients

• Sweet potatoes – 1 per person

• 2 tsp. constarch per large potato

• 1 Tbs. olive oil per large potato

• Spices: cinnamon-sugar or salt, cayenne, curry, pumpkin pie spice, garlic – anything you please

Instructions:

Preheat oven to 400°F (204°C). Line a large baking sheet with parchment paper or a silicone baking mat. Set aside.

Wash and peel the potatoes. Cut off the ends. With a *very* sharp knife, cut the potatoes into thin slices about 1/4 inch wide. Place in a large bowl or ziplock bag and toss with cornstarch. You want a nice thin coating. Pour the potatoes into a strainer to get rid of any extra cornstarch. Discard the extra cornstarch out of the mixing bowl too. Place potatoes back into the bowl and add the olive oil and seasoning(s) of choice.

Line the sweet potatoes onto the baking sheet. Try not to crowd them or else they won’t bake, they’ll just steam. Bake for 15 minutes. Remove from the oven and flip. Place back into the oven for 10-15 more minutes. Make sure to rotate the pan to avoid uneven browning. Don’t fret if the edges are a little brown, they will taste more caramelized than burnt.

Turn the oven off and keep the fries in-side as the oven cools down for about 30 minutes. This step will help the fries get crispier. Enjoy immediately.

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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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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 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.