White Bean, Spinach & Tomato Saute

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

Beans!

Mediterranean Style

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. February features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin.

Watch NBC-TV WEAU-TV-13

Harvest of the Month is a regular segment during the 4 p.m. newscast on NBC-TV, WEAU in Eau Claire with Registered Dietitian Nutritionist Ruth Chipps, MS, RDN.

Beans are center stage this month!

Beans Tips & Nutrition 

 Varieties of dry beans include pinto, navy, lima, black, garbanzo, and great northern.

Beans provide protein, carbs and fiber. They are the mainstay of the Mediterranean-style diet.

 Beans can be added to salads, omelets, burritos, tacos, chili, & soups. Substitute beans for meat in recipes.                                      

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

RECIPE: BEAN, SPINACH & TOMATO SAUTE

Plant-based (Mediterranean-style) eating is recommended to promote health and prevent disease. Dried beans and legumes are key components in menu planning. This simple recipe kicks up the flavor and is bursting with color.  Eat the rainbow!

Servings: 4

• 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, rinsed and drained (2 c.)

  4 cups loosely packed torn spinach

  5 teaspoons Balsamic or red wine vinegar

  Method:

  1.    In a large fry pan, cook bacon pieces until crisp.  Remove bacon to paper towel to drain.  Leave bacon grease in pan.

  2.    Add onions to bacon grease in the fry pan; cook until just tender, about 3 minutes.

  3.    Stir in beans and tomatoes. Cook and stir over medium heat until heated.

  4.    Stir in spinach; cover and cook until just wilted, about 30 seconds.

  5. Add vinegar. Stir in cooked bacon.

  Makes 5 servings

  Approx. nutrition information per 1 c. Serving. 190 Calories, 7g Fat, 21g Carb., 6g Fiber, 12g Protein

  MORE RECIPES: www.JacksonInAction.org/recipes
  

Harvest of the Month is on NBC-TV. Check back for new updates.

White Bean, Spinach & Tomato Jumble 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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What's the Beef About Beans?

So what’s the beef about beans? We’ve all heard they are healthy for us, but how? Here are some great ways that beans can improve our diet and health. 

1. Fiber. Beans are a great source of fiber. Most Americans don’t get the recommended amount of fiber each day. Fiber helps us stay regular and has shown to protect against heart disease, high cholesterol, high blood pressure, and digestive illness.  

2. Protein. Beans are a great way to get low-fat, low-calorie protein that already has the fiber and carbs mixed in. A single cup has about 2-3 times the amount of protein as rice or wheat.  

3. Weight. Studies show that if you make it a habit to eat beans, you’re more likely to have a lower body weight, slimmer waist, and a lower BMI.  

4. Iron. Our bodies use iron to make blood proteins that help move oxygen around our body. It’s also a key nutrient for your hormones, and connective tissue like tendons and ligaments. Chickpeas, black-eyed peas, soybeans, lima, kidney, and navy beans are all great choices if you’re looking to increase your iron.  

5. Magnesium. Magnesium helps make protein and bone, and stabilizes blood sugar. Black beans are a great source with 120 mg in a single cup – which is about 1/3 of the recommended daily amount.  

6. Potassium. Your body needs potassium for about everything, including your heart, kidneys, muscles, and nerves. Beans have quite a bit with a cup of lima beans giving you about double the potassium you’d get from a banana.  

7. Zinc.  Your cells need it to fight germs, make genetic material, and heal wounds. It helps children develop properly and aids your senses of smell and taste. A cup of chickpeas has about ¼ of your daily recommendation of zinc! 

8. Folate. This B vitamin is especially important for women who are pregnant or trying to have a baby because it helps prevent certain birth defects. It is also good for heart health and your nervous system.  

Wonderful Winter Squash for Harvest of the Month

by Ruth Chipps, Communications Directof for Jackson in Action

Roasted Butternut Squash

Roasted Butternut Squash

Recipe: Ruth Chipps, MS, RDN

Ingredients:

1 Tablespoon olive oil 2 1/2 - 3 pounds butternut squash, cubed (use carrot peeler to remove skin) sprinkle of salt, pepper and garlic A few sprigs of fresh thyme or minced parsley.

Method: Heat oven to 400 degrees.

Place butternut squash on a sheet pan covered with parchment paper.

Drizzle with olive oil and sprinkle lightly with salt, pepper and granulated garlic.

Roast for 20-25 minutes or until fork-tender. Stir once during the cooking process.

Sprinkle with herbs.

Serve as a side dish or toss in soups and salads.

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

Nutrition & Health Benefits

Vitamin A- Keeps skin and bones healthy, resists and fights infection, and maintains good eyesight.

Vitamin C - Helps wounds heal, is important for the immune system, and is an antioxidant, which protects our cells from damage.

Vitamin B6 - Important for immune system and brain function and helps you get energy from your food.

Preparation & Cooking Tips

Select - Choose squash that are heavy, firm, and have a full stem.

Store - Store in a cool, dark place for up to 1 month.

Prepare - Squash with thinner skin, like delicata and sweet dumpling, can be eaten without being peeled. Other winter squash, like acorn, have a hard rind that should be peeled. You can peel squash before or after cooking

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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. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

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Ruth Lahmayer Chipps, MS, RDN

Ruth is Communications Director for Jackson In Action. She hosts Harvest of the Month on NBC-TV (WEAU) and develops recipes and videos. She is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com

Healthy Eating in Cold Weather

Cold temperatures and shorter days in the winter can also mean a lack of energy and motivation. Sugary treats and comfort food always seem to be available, and the cold and snowy weather can make exercising feel like the last thing you want to do.  

A nutritious and balanced diet can greatly impact your energy levels! The University of Pittsburg Medical Center, compiled 5 areas to focus on for improving your diet this winter.  

1. Focus on healthy carbs. The longer hours of darkness during the winter can lead to drops in serotonin levels, which may cause feelings known as the winter blues. It can even bring on food cravings. Eating healthy carbs can boost serotonin. Try nuts, whole grains, beets, sweet potatoes, yams, or squash.  

2. Lots of fruits and vegetables. Keep your diet full of your favorite fruits and vegetables all winter long. Even if your top choices are out of season, try frozen versions. Frozen fruits and vegetables are generally less-processed and often include less sugar.  

3. Drink more water and tea. During the winter months, it’s especially important to stay hydrated. Add more water into your diet to avoid dehydration. Many feel tired during the day and in the late afternoon because they aren’t drinking enough water. While it’s cold, your caffeine fix may seem even more attractive because it helps keep you warm. Instead of high-calorie seasonal drinks, consider drinking tea. Adding tea to your diet can not only keep you warm, but also has been linked to building your immune system and stimulating metabolism.  

4. Practice moderation. Instead of removing your favorite desserts and decadent meals from your routine, use moderation and substitution in your diet. Instead of a plateful of mashed potatoes and gravy, try having a small portion. Instead of 2-3 of your favorite cookies, grab one and savor it slowly with a cup of tea.  

5. Stick to a routine. Sticking to a healthy eating routine can help you resist the temptation of overeating. If you follow a schedule of nutritious meals, additions like cookies, cake, and buttery side dishes may seem less appealing.  

As a reminder, prior to beginning a new diet or eating routine, it is best to connect with your healthcare provider.  

You Can't Beet This Recipe for Harvest of the Month!

By Ruth Chipps, MS, RDN, CD, Communications Director for Jackson in Action Health Living Coalition

Orange Mape Beet Saute. Photo and Receipe: Ruth Chipps

Orange Maple Beet Sauté

This sweet and tangy twist on cooked beets will hook you on their great taste. The impressive nutritional benefits of beets is also a plus, with a rich source of nearly every key nutrient.

Ingredients:  
2 Tablespoons butter or olive oil
1 large shallot, sliced thinly or half a small onion, chopped
2 1/2 - 3 pounds beets (about 5 large), peeled and cubed
Juice from 2 large navel oranges or about a quarter cup of juice
1/4 cup balsamic vinegar
1/4 cup maple syrup
A few sprigs of fresh thyme (or 1/4 teaspoon dried) or rosemary
2 Tbsp feta cheese, crumbled (optional)
1/8 teaspoon sea salt (optional)

Heat the butter or oil in a large skillet to medium high heat. Add the sliced shallot or onion and cook for 1-2 minutes until it softens.
Add the beets, the orange juice, balsamic vinegar and maple syrup/
Bring the mixture to a boil, then reduce heat to medium-low and simmer, covered, for about 30-40 minutes until the beets are about fork tender, but not quite soft enough to eat.
Remove the lid from the pan and cook for another 10-12 minutes until most of the liquid has cooked off and there's a thick, syrupy sauce in the bottom of the pan that coats the beets.

Sprinkle with feta cheese just before serving (optional).

Taste and add more salt if needed. Serve warm or at room temperature or chilled right out of the fridge.

Recipe: Ruth Chipps, MS, RDN

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.

Can’t Beet This Nutrition Profile

Folate - Helps to prevent birth defects, is needed to make DNA, and helps cells divide.

Vitamin C - Helps wounds heal, is important for the immune system, and is an antioxidant, which protects cells from damage.

Potassium - Helps to maintain normal blood pressure.

Preparation & Cooking

Choose beets with firm, smooth skin and crisp leaves. Smaller beets are more tender.

Storing Beets: Remove greens leaving about 1 inch of stem. Store beets in a plastic bag in the refrigerator for up to 2 weeks.

Prepare: Rinse beets under cool, running water and scrub with vegetable brush. Beets can be eaten raw or cooked.

Ruthie Chipps, MS, RDN

Communications Director for Jackson In Action

Ruthie hosts Harvest of the Month on NBC-TV (WEAU), is a nutrition consultant and develops recipes and videos. She is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com

Harvest of the Month: Cranberries with a ginger twist

Ruth Lahmayer Chipps, MS, RDN, Commmunications Director - Jackson In Action

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.

Cranberries 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 at room temperature or chilled.

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

“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.”

Proposal to expand snowshoeing opportunities in Jackson County wins AARP WI Small Dollar, Big Impact grant

BLACK RIVER FALLS, WI – A proposal submitted by the Jackson In Action Coalition to purchase nearly a dozen pairs of snowshoes and poles to launch a new snowshoe checkout program has been selected to receive this month’s AARP Wisconsin “Small Dollar, Big Impact” grant.

The timing of the $1,000 grant works perfect for the coalition – based in Black River Falls – because it is gearing up for a Snowshoe Winter Fest event this February, which will include a candlelight snowshoe event. In addition, the county has numerous parks and trails that can be used year-round for outdoor activities such as snowshoeing. Dawn Jacobson, a Public Health Specialist for the Jackson County Department of Health & Human Services, said the grant “will allow us a great opportunity to get started. If successful, we will raise funds to purchase additional snowshoes next year to expand the checkout program to more communities in our county.”

AARP Wisconsin is awarding one grant each month throughout 2022 to projects across the state that are designed to improve communities and make them better places for everyone to live, work and play as they age. Judges selected this project after reviewing dozens of proposals submitted from all over Wisconsin. “These grants are exactly what the name describes – short-term, low-cost solutions that could have a remarkable impact on the shaping of local communities,” said Amber Miller, Associate State Director of Community Outreach for AARP Wisconsin. “This project hits the nail right on the head.”

The Jackson in Action Coalition was created to promote active living and healthy eating in Jackson County. “In recent years we have created several snowshoe events for our local residents,” Jacobson said. "We sponsor an annual Triple Snowshoe Challenge, with a snowshoe trail marked at a local park/trail over three different weekends.” The coalition’s plan is to use the grant money to purchase 11 pairs of snowshoes (mix of adult and youth sizes) with matching poles that will be available for residents to checkout at no cost at the Lunda Community Center, 405 Hwy. 54, in Black River Falls. A membership to the Lunda Community Center is not needed. Any resident of Jackson County will be able to use the snowshoes for free, thanks to the partnership with AARP.

“This will help expand equity and access to snowshoeing to all members of our community, aiming at those who cannot afford snowshoes, as well as those who would like to try them out prior to purchasing their own,” Jacobson said. “We initially would like to pilot this program in Black River Falls, the largest of our communities. If the pilot is successful, in the future we’d like to purchase snowshoes for check-out at the smaller municipalities of our county,” she said.

Jackson in Action is a community coalition with representatives from a wide array of organizations in the county. It was founded in 2011 after Jackson County ranked extremely low in the county health rankings for the state of Wisconsin. “We have gradually expanded our efforts to promote physical activity and healthy living throughout our community. All of the events we host are free or very low-cost, to remove cost as a barrier to participation,” Jacobson said.

A few examples of their physical activity events include a Pace and Pedal Duathlon and 5K Color Fun Run/Walk each spring, a Laces to Leaders youth running and leadership program, a Fall Hike Series, the Gobbler Giveback Thanksgiving Day 5K, which raises money for local non-profit organizations, and the snowshoe events. “A focus of our coalition is to make physical activity accessible to all by removing barriers to participation. A free snowshoe checkout program fits exactly into this mission, by allowing us to promote snowshoeing without any expense to everyone. We have many local trails to be explored. This is a chance for us to help our residents find a new way to be active in the cold winter months.”

Jacobson said she and the coalition are “extremely grateful that we were able to get this loan from AARP Wisconsin in order to get this project off the ground.” For more information on upcoming snowshoe events and other programs offered by the coalition, visit www.jacksoninaction.org

AARP Wisconsin’s launched its “Small Dollar, Big Impact” grant program in 2020 and is now in its third year of helping proposed projects move forward in rural and urban parts of the state.

The grant program is open to some nonprofits and government entities. For more information on the program, visit www.aarp.org/WIsdbi

Cinnamon apple bake: A sweet surprise for harvest of the month

Ruth Chipps, MS, RDN, is host of Harvest of the Month on NBC-TV

Cinnamon Apple Bake. Photo/Recipe: Ruth Chipps

Apple season is here and what better time to transform those crispy delights into a warm, satisfying and healthy dessert.

This month’s Cinnamon Baked Apple recipe is quick and delicious. Pop it into the microwave for a few minutes and it’s ready to enjoy.

Cinnamon Apple Bake

Ingredients:

2 apples
2 tablespoons brown sugar
1 teaspoon ground cinnamon or pumpkin pie spice
2 teaspoons butter

Directions:

Peel apples one - third from top.

Core apples, leaving the bottom intact.

Spoon sugar and cinnamon on apples.

Put 1 teaspoon butter on each top. Place apples in a deep, microwave-safe casserole dish and cover.

Microwave until tender 2 - 3 1/2 minutes until fork-tender. Let apples sit for 2 minutes before serving.

Top with yogurt or ice cream and crunchy granola. Drizzle with the cinnamon sauce from the bottom of the pan.

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.

 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 and Haralson.

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

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action. She hosts Harvest of the Month on NBC-TV (WEAU) and develops recipes and videos. She is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com

It's tomato time with September Harvest of the Month

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

Harvest of the Month - Tomatoes on NBC-TV

TOMATO GARBANZO SALAD

3-4 large tomatoes, chopped, juice drained – approx. 3 cups
1/2 Can garbanzo beans (chickpeas) or other bean/legume
2 green onions (chopped)

Vinaigrette Dressing:
1 Tbsp. olive oil or sesame oil
2 t. balsamic vinegar
salt and pepper to taste
½ cup fresh oregano or basil (finely chopped)

METHOD:

Rinse and drain chickpeas/beans and place in a large salad bowl.Add chopped tomatoes and onions.

Mix dressing in separate bowl, adding oil and balsamic vinegar. Mix and add salt and pepper.

Garnish with fresh herbs.

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Tomatoes

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features a cooking demo on NBC-TV in Eau Claire, WI.

Fresh Tomato & Lime Salsa

Tomato Tips & Nutrition 

 NUTRITION

One tomato contains 25 calories, 20 mg of sodium and 5 g of carbohydrates.

Tomatoes are high in vitamin A, vitamin C  and potassium.

 USES:

• Fresh Tomato can be made into soup, salsa, pasta or pizza sauce.

• Add a slice to sandwiches.

Local Tomatoes: Melrose tomatoes are green-house grown year round. Find them at local grocery stores or contact The Tomato Patch at (608) 488-2831.               

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action. She hosts Harvest of the Month on NBC-TV (WEAU) and develops recipes and videos. She is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com

RECIPE: Fresh Tomato & Lime Salsa

FRESH TOMATO LIME SALSA

You’ll forget salsa in the jar with this refreshing salsa with only 6 ingredients                                                                                                    

Ingredients:

• 1 1/2 cups (about 3-5) plum/Roma tomatoes or other local variety such as “Melrose Tomatoes”

• 4 Tbsp. red or white onion, diced

• 2 Tbsp. cilantro, chopped

• 1 jalapeno pepper, seeded and minced, fine

• 2 Tbsp. lime juice

• 1 Tbsp. olive oil

• Optional pinch of salt and additional hot sauce if desired

Method:

Makes 6 servings/Per ½ c. Serving:

Cut tomatoes in half and squeeze to remove seeds. Discard seeds and dice the tomatoes. Gently mix all ingredients in a bowl. Delicious with scrambled eggs. Per Serving Nutr. Info: 35 cal. , 2.5g Fat, 3g Carb, 0g Protein

 MORE RECIPES: www.JacksonInAction.org/recipes

To view Harvest of the Month info., go to www.JacksonInAction.org/recipes

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

More at:  www.JacksonInAction.org

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Harvest of the Month leafy green smoothie

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

Click to Watch on NBC-TV

Harvest of the Month - Celebrate Kale , Spinach and all Dark Leafy Greens!

Green Summer Smoothie 

•  1 c. Coconut milk, kefir or other milk option

• 2 c. Fresh pineapple or frozen (canned)

• 1 Fresh or frozen banana

• 2 Green apples, core removed, chopped

• 2 c. Kale or spinach

• 2 t. Grated fresh ginger (or 1/2 t. powdered ginger)

• 1 c. ice cubes

 Method:

 Add all ingredients and blend until smooth.

Serve immediately or refrigerate for 1 day.

 Nutrition Tips:

 Dark green leafy vegetables are great sources of nutrition. Spinach, kale, arugula and dark green salad greens are rich in vitamins A, C, E and K. 

 Note: Individuals who take blood thinners should contact their health care providers before incorporating more greens into their diet. Consistent amounts of vitamin K each day is what is suggested.  

 More Harvest of the Month Information: www.JacksonInAction.org/recipes

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Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes, blogs & videos. She 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. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

Jackson in Action Sponsors Bike Week Challenge June 4-12

Jackson in Action is celebrating Wisconsin Bike Week this year with the JC Bike Week Challenge! From June 4 through June 12, an on-road bike course will be marked along Hwy 12 out of Black River Falls, starting from the Castle Mound State Park entrance. This is a bike-on-your-own challenge, that can be completed any time during June 4 to 12.

The course for the 2022 JC Bike Week Challenge will start at Castle Mound State Park, heading southeast on Hwy 12 out of Black River Falls until Plantation Rd. Cyclists will take a loop around Plantation Rd, Oak Ridge Rd, and Jean Rd before heading northwest back to Castle Mound State Park. This route is approximately 13 miles. Cyclists can complete one loop or several loops. View the full map and more details at www.jacksoninaction.org/jcbikeweek.

The JC Bike Week Challenge is a FREE event. However, parking fees do apply at Castle Mound State Park. For those without a State Park pass who wish to avoid this cost, an alternate starting location is the Black River Falls Walmart parking lot. Cyclists can head south out of the Walmart parking lot on Andrews Road and connect with Hwy 12. This will add about 1 mile total to the route (0.5 mile at the beginning and at the end).

This is a participate-at-your-own-risk event. While this road is considered bike-friendly, we cannot control for the actions of any drivers on the road. When biking on a shared road, it is important to ride with traffic on the right-hand side of the road and to follow all traffic safety rules. Cyclists should always wear a helmet and be mindful of their surroundings. Using a headlight and tail light are a great idea to add visibility, as well as wearing bright clothing.

All participants who register for the JC Bike Week Challenge and log their ride online will be entered in a prize drawing for a bike headlight/tail light set. For every 20 riders who complete the challenge, we’ll add another light set to the drawing. More riders mean more prizes to be given away! Learn more at www.jacksoninaction.org/jcbikeweek.

For more information check out the Jackson in Action Facebook page, or reach out to Dawn Jacobson at 715-284-4310 ext 365 or jacksoninaction12@gmail.com.

Crispy Radish Salad Highlights Spring

Harvest of the Month - Radishes

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

It’s time to celebrate Spring with one of the first arrivals at farmer’s markets - Radishes!

These crispy, low-cal favorites provide a burst of color along with good nutrition. Radishes can be sauteed, Stir-fried, roasted, steamed and enjoyed as a crispy ingredient in salads.

This month, we feature Spring Radish Salad - a refreshing way to enjoy the season.

Remember, if the rasishes are fresh with the the green tops intact, the tops can be sauteed like spinach or chopped and tossed into salads.

SPRING RADISH SALAD

Ingredients

• 2 cups thinly sliced radishes

• 1 cup thinly sliced cucumber

• 1/2 cup thinly sliced red onion

• 1 tablespoon fresh minced dill or fresh oregano

• 1 clove minced garlic or 1 t. dried garlic

• 2 Tablespoons olive oil

• 1 Tablespoon white wine vinegar, lemon juice or apple cider vinegar

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 1/3 c. Parmesan cheese

Combine the radishes, cucumbers, and onions in a medium mixing bowl.

Add fresh herbs and minced garlic.

Whisk together olive oil, vinegar, salt, and pepper.

Pour over the vegetables, add Parmesan and toss to combine.

Serve immediately or chill.

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, blogs & videos. She 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. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

May Harvest of the Month - Radishes

The May Harvest of the Month is Radishes. Radishes are a type of root vegetable, meaning we eat the root part of the plant. The name “radish” comes from the Latin word “radix”, which literally means “root”. The most well-known variety of radish is the Red Globe, which is small with red and white coloring. However, there are many varieties of radishes that come in a variety of colors. For example, the Black Spanish radish is black on the outside and white inside, or there is the Watermelon radish which has green skin and a bright pink inside.

Including radishes in your diet has many health benefits. Radishes are rich in antioxidants like Vitamin C, which is important for wound healing and our immune system. High levels of minerals like calcium and potassium help to lower high blood pressure and reduce your risk for heart disease. Radishes are also a great source of fiber, which helps to keep our digestion system running smoothly.

Radishes are an easy vegetable to grow in a home garden and can grow from seed to ready-to-eat in just 3-5 weeks, making them a favorite for kids who want fast results! Radishes can be planted in the early spring so if you have not already planted them for this year, make plans to plant them right away. Radishes can be picked as soon as they are a usable size, about 1 inch in size. The green leafy part of the radish plant can be eaten too!

Once picked, radishes can turn mushy within a few days if not properly stored. The best way to store radishes for a short period of time is to cover them in water and store in the refrigerator for up to one week. Alternately, you can place the washed radishes in a sealed plastic bag lined with damp paper towels for up to one week.

While we most often eat radishes raw as a snack or sliced on a salad, radishes can also be cooked. One easy option is Sautéed Radishes. Simply grab about 20 radishes; trim the ends and cut each radish in half. Heat 1 tablespoon of butter in a skillet over low heat; arrange the radishes, cut side-down, in the melted butter. Season with salt and black pepper. Cook, stirring occasionally, until radishes are browned and softened, which should take about 10 minutes. Then enjoy!

Four ingredient edemame succotash for Harvest of the Month

By Ruthie Chipps, MS, RDN, Communications Dirctor for Jackson In Action

Watch on NBC TV Ruthie Chipps, MS, RDN, CD, Host of “Harvest of the Month” on NBC TV

Four Ingredient Edamame Succotash

• 1 Tbsp. Olive Oil

• 1 Medium Onion, chopped

• 1 Medium pepper, chopped

• 2 c. Edamame

• 1 c. Corn

• 2 t. Italian seasoning or Herbs d’ Provence

  Method:

  Heat 11 in skillet. Add olive oil

  Add onion and pepper. Saute for 3-4 minutes.

  Add edamame and corn and cook for an additional 4 minutes.

  Add herbs and serve.

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.

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

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Celebrate Harvest of the Month with National Nutrition Month - A World of Flavors

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

March is National Nutrition Month and the focus this year is on celebrating flavors from cultures around the world. Harvest of the Month can be seen on WEAU-TV (NBC) during the newscast with Registered Dietitian Nutritionist Ruthie Chipps.

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. Learn More Here

Thai Red Curry Green Beans

Green beans is the focus this month with a flavorful Asian twist, pairing French green beans with Thai curry sauce.

Thai Red Curry Green Beans

Ingredients
Fresh green beans, 2 to 3 cups, chopped into 3 to 4 inch sized pieces
2 tsp dark sesame oil or other oil
2 cloves of garlic finely chopped
3-4 tbsp (3 tbsp) red curry paste

2 tsp soy sauce
1 tsp lemon or lime juice
3 tbsp water or broth
1.5 tsp sugar (or maple syrup) - optional

Garnishes:

2 Tbsp. crushed peanuts 2 Tbsp. minced fresh cilantro (optional)
Optional: 4 oz. firm tofu

Instructions:
Optional step (blanch): Bring a large pot of water to a boil. Blanch the green beans for 2 minutes, drain and keep aside. If using thinner beans like French green beans, blanch for 1 minute.

Heat oil in a large skillet over medium low heat.
Add garlic and cook until translucent (about 2 minutes).
Add the red curry paste. Mix and cook until fragrant (1 minute).

Add the soy sauce, lemon or lime juice, water and maple syrup. stir well. Increase heat to medium. Cook for a minute.
Add the green beans and toss to coat. Cover and cook for 3 to 6 minutes or until tender to preference.
The beans can also be garnished with crushed peanuts or almonds and cilantro.
Serve hot with rice or noodles or cooked grains of choice.

To make this a meal, add some baked tofu when you add the beans.

Enjoy!

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

National Nutrition Month Goes Green With Sweet Spinach Smoothie

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

National Nutrition Month® is an annual campaign created 50 years ago in 1973 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.

This year's theme is "Fuel for the Future." Eating with sustainability in mind is a tasty way to nourish ourselves during every phase of life and protect the environment. A Registered Dietitian Nutritionist can help you create healthy habits that are sustainable and celebrate your unique needs.

More at: https://www.eatright.org/national-nutrition-month-2023

Sweet Green Spinach Smoothie Photos: Katie Schmidt

Spinach

Harvest of the Month

 Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. March features Spinach. Cooking demos on WEAU-TV 13, Eau Claire, Wisconsin are reguarly scheduled.

Spinach is versatile and healthy.

Toss into soups, stews or casseroles.

Enjoy as a crisp salad

Saute with garlic and tomatoes.

Sweet Green Smoothie

Spinach Tips & Nutrition 

 Spinach is very nutrient-rich. One cup of raw spinach contains only 7 calories and very little carbohydrate. It also contains calcium, Vitamin C, Vitamin K, potassium,  vitamin A, iron and folate.

·Cooking spinach actually increases its health benefits! A half a cup of cooked spinach has three times as much nutrition as one cup of raw spinach. That’s because the body cannot completely break down the nutrients in raw spinach for its use

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, produces/hosts a segment on NBC-TV and is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com

RECIPE: Future Fuel Green Spinach Smoothie

Healthful spinach sneaks into this smoothie….A great way to to green in the kitchen. The result is delicious!

INGREDIENTS:

• 2 ripe medium bananas, peeled

• 2 apples, peeled and core removed

• 2 cups spinach leaves

• ½ cup orange juice

• ½ cup low fat milk

• 2 Tbsp. Ground Flax Seed

• 12 ice cubes

  Directions: In a blender, place all ingredients. Blend until smooth, scraping down the sides as necessary. Drink immediately or refrigerate and consume within a day. Makes 4 servings. Per Serv.: Approx. 140 Cal., 2g Fat, 30g Carb., 5g Fiber, 3g Protein

•     MORE RECIPES: www.JacksonInAction.org/recipes

Ruth Chipps, MS, RDN is host of Harvest of the Month on NBC-TV

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

Wach the Recipe Video:

Splash from the past: View the Harvest of the Month Spinach Video!

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

More at:  www.JacksonInAction.org

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Green Beans are March's Harvest of the Month

Green Beans are March’s Harvest of the Month. When we think of green beans, we often think of mashed potatoes and meat – it’s a comfort food. Green Beans are part of the legume family, with more than 130 varieties. They are the third most popular garden plant behind tomatoes and peppers, because they are easy to grow and care for. They are sometimes called snap beans or string beans. Green beans are a perfect, healthy side dish and are considered a favorite.

How to Buy and Store: When choosing which type of green beans to purchase, it is always important to remember that fresh is the healthiest option. Green beans can be bought in many different forms including fresh, canned or frozen. When selecting fresh green beans, make sure to choose ones that are bright green and free of blemishes, such as dark spots. They should also be firm and not flimsy. They should be stored in the refrigerator in a plastic bag and used within one week of purchasing. If you are going for the canned option, make sure to select cans that are free of damage and dents to assure proper food safety.

Nutrition and Health Benefits: Green beans are a great heart-healthy option. They do not contain cholesterol and have about 3 grams of fiber per serving. The fiber assists with lowering cholesterol levels in the body. Green beans are also low in sodium. Like many other vegetable options, green beans are a great source of vitamins and minerals such as Vitamin C, Vitamin K, thiamin, and niacin. They can aid in digestive and bowel health as well.

Cooking Green Beans: Green bean are super simple to prepare, with a variety of simple options. The easiest option, of course, is eating raw green beans for a healthy snack. Green beans can be steamed, roasted, grilled, fried, or even pickled! Canned green beans can quickly be heated on stock top or microwave-steamer bags make it fast and easy to steam a delicious side of green beans for your meal. Green beans are also great to chop up and add to casseroles and soups.

Making it Kid-Friendly: Raw green beans dipped in ranch or hummus are great for the kids. Get the whole family involved and have the kids snap off each end of the fresh green beans before preparing. Green beans are easy for kids to grow in the garden or as a container plant. It is even more fun for kids to eat green beans when they can grow, pick, and prepare themselves.

Enjoy Green Bean this March as the Harvest of the Month!

Harvest of the Month and the best Brussels sprouts recipe!

By Ruth Chipps, Communications Director for Jackson In Action

Harvest of the Month features Brussels sprouts, a member of the cruciferous vegetable family.

Brussels sprouts, cauliflower, cabbage, and broccoli are all members of this nutritious group—boasting high values of Vitamin A, Vitamin C, folic acid, and fiber.

Bake, roast, broil or saute Brussels sprouts for the best flavor. They can also be boiled—but take care to keep them al dente—and not too soft. They will lose their color and become mushy if overcooked.

A word to the wise: Remember that consuming cruciferous vegetables in large portions can cause gastrointestinal discomfort. It is recommended to eat at least a half-cup of cruciferous vegetables each day. If you wish to eat more, you can spread out half-cup portions throughout the day to minimize any potential discomfort from these gas-forming vegetables.                     

Following is one of the best and most flavorful methods to prepare Brussels sprouts. Enjoy!

Roasted Maple Brussels Sprouts

Printable Recipe

Ingredients:

• 22-24 (or 2 lb.) fresh Brussels sprouts

• 1 medium red onion, sliced thin

• 1 T minced garlic

• 1 T olive oil

• 3 bacon strips, cooked (not fully crisp), cut in small pieces

• Salt and pepper, to taste

• ¼ cup walnuts, roughly chopped

• 1 tsp maple syrup (optional)

• ¼ cup dried cranberries

Instructions:  

• Preheat oven to 375F

• Clean and trim Brussels sprouts and cut in half

• Add Brussels sprouts to a cooking tray lined with parchment paper

• Add remaining ingredients except cranberries

• Roast for 25-30 minutes or until Brussels sprouts are tender and golden brown on the edges

• Cool and stir in dried cranberries

Nutrition Facts per 1 cup: 150 calories, 9g fat, 16 g carb, 5 g fiber, 6 g protein

Source: http://www.whfoods.com/

Photo Credits: www.pickledplum.com and 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 about Harvest of the Month - Brussels Sprouts Here!

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

View our Harvest of the Month Page Here

Winter Snowshoeing Fun at Melrose Mindoro Elementary!

We are thrilled to see these students at Melrose Mindoro Elementary enjoying their new snowshoes, donated to the school by Jackson In Action. Smiles on snowy days!

The Best Brussels Sprouts Recipe!

By Ruth Chipps, Communications Director for Jackson In Action

Harvest of the Month Features Brussels sprouts, a member of the cruciferous vegetable family.

Brussels sprouts, cauliflower, cabbage, and broccoli are all members of this nutritious group—boasting high values of Vitamin A, Vitamin C, folic acid, and fiber.

Bake, roast, broil or saute Brussels Sprouts for the best flavor. They can also be boiled—but take care to keep them al dente—and not to soft. They will lose their color and become mushy if overcooked.

A word to the wise: Remember that consuming cruciferous vegetables in large portions can cause gastrointestinal discomfort. It is recommended to eat at least ½ cup of cruciferous vegetables each day. If you wish to eat more, you can spread out ½ cup portions throughout the day to minimize any discomfort from these gas-forming vegetables.                     

Following is one of the best and most flavorful methods to prepare Brussels sprouts. Enjoy!

Roasted Maple Brussels Sprouts

Printable Recipe

Ingredients:

• 22-24 (or 2 lb.) fresh Brussels sprouts

• 1 medium red onion, sliced thin

• 1 T minced garlic

• 1 T olive oil

• 3 bacon strips, cooked (not fully crisp), cut in small pieces

• Salt and pepper, to taste

• ¼ cup walnuts, roughly chopped

• 1 tsp maple syrup (optional)

• ¼ cup dried cranberries

Instructions:  

• Preheat oven to 375F

• Clean and trim brussels sprouts, cut in half

• Add brussels sprouts to a cooking tray lined with parchment paper

• Add remaining ingredients except cranberries

• Roast for 25-30 minutes or until brussels sprouts are tender and golden brown on the edges

• Cool and stir in dried cranberries

Nutrition Facts per 1 cup: 150 calories, 9g fat, 16 g carb, 5 g fiber, 6 g protein

Source: http://www.whfoods.com/

Photo Credit: www.pickledplum.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.

More about Harvest of the Month - Brussels Sprouts Here!

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

View our Harvest of the Month Page Here