Jackson In Action Donates Snowshoes to Local Schools
Jackson in Action recently donated 24 pairs of snowshoes to Melrose-Mindoro Elementary and 25 pairs to Lincoln Middle School/High School for use in their physical education classes. Jackson in Action is excited to partner with these school districts to promote snowshoeing as a great form of physical activity during the winter.
Cranberry ginger sauce for a spicy Harvest of the Month
Recipe, Photo and content by: Ruth Chipps, MS, RDN, CD
Cranberries are the sauce of the season and this month’s Harvest of the Month features a very quick and delicious ginger-infused cooked cranberry sauce.
Use fresh or frozen berries and incorporate the level of spice you enjoy. For extra zip, use fresh grated ginger root.
Cranberriers are rich in nutrients including antioxidants—considered protectors of heart disease and other chronic conditions.
Incorporate cranberries in sauce, baked goods, oatmeal, cookies and even savory bread dressing.
Cranberry Ginger Sauce
Ingredients:
12 ounces fresh cranberries rinsed and drained (about 3.5 cups)
½ cup water
1/3 cup maple syrup or to taste
Juice of ½ navel orange (2 to 3 tablespoons) or to taste
1 teaspoon cinnamon
½ teaspoon ground ginger or 2 tsp. fresh ginger root, minced
1 tsp. grated orange zest
Method: Add ingredients into saucepan. Stir occasionally so the sauce doesn't stick. Cook until cranberries start to burst and the mixture thickens, about 10 minutes.
Let cool before serving. Can be served at room temperature or chilled.
“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.”
Harvest of the Month is Cranberries!
Harvest of the Month: Winter squash salad with maple dijon dressing
By Ruth Chipps, MS, RDN, CD, Communications Dir. for Jackson In Action
Recipe and Photo: Ruth Chipps
Butternut squash salad with maple dijon dressing
1 medium-sized butternut squash (peeled and cubed)
2 Tbsp. olive oil
salt + black pepper
1 Tbsp. butter
1/4 cup pecans
2 Tbsp. brown sugar
2 cups baby spinach or arugula (chopped) 1/2 c sliced apples (Granny Smith or other)
1/4 cup dried cranberries
2 Tbsp. feta cheese
For the Maple Dijon Dressing:
1 Tbsp. dijon mustard
2 Tbsp. maple syrup
2 Tbsp. apple cider vinegar
2 Tbsp olive oil or other
Salt and pepper to taste
Method:
Preheat oven to 400 degrees and position a rack in the center of the oven.
Toss butternut squash cubes in 1 1/2 Tbsp. olive oil and 1/8 tsp salt and 1/4 tsp pepper. Roast for 15-20 minutes or until just tender.
While roasting, prepare pecans by heating an 11-inch skillet over medium heat. Once hot, add butter, brown sugar and pecans. Toss or stir until toasty and fragrant, being careful not to burn. Remove from skillet.
Transfer to a plate to cool, spreading to make sure they don’t stick together.
Chop or loosely tear greens and add to a serving bowl along with the apples, cranberries and feta. Once butternut squash is done, toss it right into the bowl along with the pecans.
Lastly, prepare the dressing by combining ingredients. Pour over salad 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, 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 Features Scrumptuous Skillet Apple Pie
September is the time to enjoy the crisp and refreshing taste of apples. This month, we lighten up traditional apple pie with a quick and easy skillet saute.
Skillet Apple Pie
Ingredients:
3 apples (about 3 cups, chopped). Honey crisp, Gala, McIntosh, Granny Smith or other variety.
1 Tbsp. butter (or coconut oil)
2 Tbsp. water 1 Tbsp. maple syrup
½ tsp ground cinnamon or Apple pie spice
⅛ tsp salt
1/4 c. granola
1/4 c vanilla yogurt or ice cream
Method:
Cut apples into pieces (about ½-1” cubes).
Heat skillet and add butter, allowing to melt.
Put apple pieces into a skillet with 2 Tbsp. water. Cover the pan and cook over medium heat for about 5 minutes, stirring occasionally, until the apples become slightly soft and water is absorbed.
Cook for another 5 minutes, stirring every minute or so, until the apples become soft.
Add maple syrup, cinnamon and salt. Stir until well mixed.
Cook for about 5 more minutes, stirring every minute until the apples reach your desired softness! Remove from heat and serve topped with vanilla yogurt or ice cream. Top with a sprinkle of granola.
Harvest of the Month for September - Celebrate Apples!
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.
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.
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
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
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.
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!
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.
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
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
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.
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.
“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.
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.
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.
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.