Harvest of the Month - Beets Pair with Tuna

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian

Nutrition Spotlight on Beets

This root vegetable is gifted with a powerful nutrition profile: good sources of vitamins A, and C and several B vitamins and minerals. Beets also contain potassium, which assists in regulating blood pressure. Manganese is another mineral found in beets that works with the body’s metabolism and supports bone health.

 Red Colored Superfood

Dark red produce items such as plums, blackberries, dark cherries, red cabbage and beets, which are particularly rich in nutrients that reduce the risk of certain types of cancer. Beets' red color comes from betalains, powerful antioxidants that diminish “free radicals” and reduce oxidative stress in the body. Beets also boast anti-inflammatory properties that help with chronic disease management.

 Additionally, the fiber in beets promotes digestive health and a feeling of fullness. The satisfying sweet flavor and low-calorie level (35 calories per ½ cup) make beets an excellent choice for weight management. Enjoy beets thinly sliced and raw in salads, steamed, roasted, air-fried or baked into chips.

  Baby Kale, Beet and Tuna Salad

  • 1, (2.6 oz.) pouch StarKist® Chunk Light Tuna in Water, 25% Less Sodium

  • 2 cups baby kale

  • ¼ cup sliced, roasted beets

  • ¼ cup crumbled goat cheese

  • 2 Tbsp. sliced almonds

  • 2 Tbsp. Hy-Vee poppy seed dressing (on the side)

All you do:

  1. Place the baby kale on a medium plate.

  2. Add the tuna, beets, goat cheese and almonds, and toss gently.

  3. Serve the salad with poppy seed dressing

    Recipe credit: StarKist®.com

Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian on NBC-TV’s Harvest of the Month

Click here to view on NBC-TV

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, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog.

The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the paid support of our sponsor: StarKist®

Winter Squash is Celebrated for December Harvest of the Month with Creamy Squash Pasta

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian (La Crosse, WI & Winona, MN)

Winter Squash is a cozy choice for chilly days.

  • A good source of fiber, to support digestive health and help with feeling full.

  • Rich in potassium for healthy blood pressure.

  • Lower in carbohydrates than pasta or rice, for healthy blood sugar management

Butternut squash is the star of this creamy pasta dish paired with Mulay’s Meatballs (Free of the top nine allergens)

Roast diced butternut squash with olive oil. Graza is a fresh, never blended olive oil that’s harvested and bottled all in the same season. www.Graza.co

Roasted Butternut Squash Pasta Sauce with Meatballs

A seasonal pasta dish that provides added goodness with roasted squash.

Servings: 4

 All you need:

  • 3 Tbsp. Graza Olive Oil, divided into three portions (“Sizzle” or “Frizzle” variety)

  • 2 packages Mulay’s Nana’s Italian Meatballs

  • 1 medium butternut squash (about 2 lbs., peeled, seeded, and cubed

  • 1 small onion, chopped

  • 4 garlic cloves, peeled, minced

  • 12 ounces dry or fresh pasta of your choice (fettuccine, rigatoni, or penne)

  • 2 cups Hy-Vee chicken or vegetable broth

  • ½ cup heavy cream (or coconut milk for vegan option)

  • 1/2 teaspoon dried sage (or 2–3 fresh sage leaves)

  • 1/4 teaspoon ground nutmeg

  • Salt and pepper, to taste

  • ¼ cup grated Hy-Vee Parmesan cheese

  • Fresh parsley and grated Parmesan, for garnish

  • Graza olive oil – “Drizzle” variety for finishing

All you do:

  1. Prepare the butternut squash by peeling it with a potato peeler, cubing it into uniform pieces.

  2. Heat the oven to a high temperature of 375 F to caramelize the vegetables.

  3. Spread the squash on a baking sheet, generously coating with Graza olive oil and season with salt and pepper. Roast for approximately 25-30 minutes, allowing them to become tender and develop a rich, golden-brown exterior.

  4. Cook the meatballs according to package directions. Oven: Place thawed meatballs on cooking sheet drizzled with Graza “Frizzle” high heat olive oil and bake in preheated 425° F oven on middle rack for 15-17 minutes. Cook meatballs to 165°F. For Range Top: In large saucepan heat 2 T Graza Frizzle” high heat olive oil and brown meatballs over medium heat, turning often until brown on all sides. Cook to 165°F.

  5. Meanwhile, bring a large pot of salted water to a rolling boil and to cook the pasta until it reaches the perfect al dente texture. Once cooked, drain the pasta, reserving a cup for the sauce.

  6. In a medium/large skillet, sauté the onions in olive oil. Add the garlic and sauté for a few minutes until softened.

  7. Transfer the roasted squash and garlic into the skillet, combining them with vegetable broth, sage, and a hint of nutmeg to create a complex flavor profile.

  8. Transfer all ingredients into the large pasta pot and use an immersion blender to puree the mixture into a silky-smooth sauce, breaking down the vegetables into a creamy consistency. Alternatively, a blender could be used to prepare the sauce. (be careful to place the lid tight on the blender due to hot liquid).

  9. Incorporate heavy cream or coconut milk into the sauce. Sprinkle in Parmesan cheese, stirring to melt.

  10. Add the cooked pasta directly into the sauce, gently tossing to ensure each strand is evenly coated.

  11. Adjust the sauce’s consistency by introducing reserved pasta water, if needed.

  12. Plate the pasta, top with 3-4 meatballs per serving, garnishing with fresh parsley and additional sprinkles of Parmesan cheese. Drizzle with Graza “drizzle” olive oil for the perfect finish. Serve immediately. Enjoy!

  • For more recipes, visit Hy-Vee  and search “Squash” or your favorite ingredient.

  • To learn more about Hy-Vee dietitian Ruthie Chipps visit here.

 Recipe and Photo Credit: Hy-Vee, Inc.

Click to watch this segment on WEAU-TV (NBC)

Watch it on NBC-TV (WEAU)

Mulay’s Meatballs are free of the top nine allergens. Ready-to-cook in the frozen section of Hy-Vee’s Health Market.

Ruthie Chipps, MS, RDN, CD, LD is a registered dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.

To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios

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, Hy-Vee La Crosse, Hy-Vee Winona, MN, School District of Winona, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI. Jackson County partners with La Crosse County for Harvest of the Month.

Disclosures: This post was made possible with a promotional sponsorship between Hy-Vee, Graza Olive Oil and Mulay’s Sausage.  

Say Cheers! with Cranberry Cream Smash for November Harvest of the Month

by Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian (La Crosse, WI & Winona, MN)

Photo credit Hy-Vee, Inc.

Cranberries are the fruit of the season and this month’s Harvest of the Month features a very quick and delicious cranberry-infused creamy holiday beverage.

Use fresh or frozen berries to add flavor and garnish the drink.

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.

RECIPE:  Virgin Cranberry Cream Smash

Here’s a sweet and tart non-alcoholic cocktail – perfect for the holiday season

Servings: 4

 All you need:

  • ½ C fresh cranberries

  • 8 oz sugar-free ginger ale

  • 16 oz Hy-Vee cranberry juice

  • 8 oz Too Good & Co. Coffee Creamer (Sweet Cream, Roasted Vanilla or Lavender)

  • Rosemary sprigs

    All you do:

  1. In cocktail shaker or wide mouth Mason jar, mash cranberries lightly with a muddler or a mortar and pestle to gently crush the cranberries until they are slightly crushed.

  2. Divide cranberry mixture between 4 ice-filled cocktail glasses. Stir in 2 oz ginger ale and 4 oz cranberry juice per glass; top each glass with 2 oz Too Good & Co. Coffee Creamer.

  3. Garnish each cocktail with a fresh rosemary sprig and additional fresh cranberries, if desired.

 For more cranberry recipes visit this discovery link: Hy-Vee and search “cranberries”

Click to watch on nbc-tv
“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, Hy-Vee La Crosse, Hy-Vee Winona, MN, School District of Winona, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI.
”

Ruthie Chipps, MS, RDN, CD, LD is a registered dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.

Disclosures: This post was made possible by sponsorship from Too Good & Co. and Nothing but the Truth.

To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios

Mango Apple Chutney Recipe for Harvest of the Month

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian (La Crosse, WI & Winona, MN)

Mango Apple Chutney

watch it on nbc tv

October is the time to enjoy the crisp and refreshing taste of apples. This month, we pair them with joyful mangos - a delicious combination in our featured Mango Apple Chutney recipe. Enjoy this aromatic condiment with roast turkey, lamb or chicken. Spread it on whole grain toast or stir it into yogurt.

Mango Apple Chutney

Recipe adapted from Mango.org

All you need:

  • 1 fl oz Olive Oil

  • 1 each Red Chili Peppers

  • 1/2 tsp Ground Cumin

  • 1/4 tsp Ground Cardamom

  • 1/4 tsp ground cinnamon

  • 2 each Mango 

  • 3 medium apples

  • 1 cup Apple Cider Vinegar

  • 2 tsp Ginger

  • 1 tsp Ground Coriander

  • 1/4 tsp Ground Turmeric

  • 1/4 tsp Cloves, ground

  • 1/4 tsp Salt

  • 1 ½  cup White Granulated Sugar (or sugar substitute such as monk fruit blend)

All you do:

  1. Using a large sauté pan, place the oil in the pan on medium heat.

  2. Add the ginger and chilis and sear for 1 minute, add in all the spices, mango, and sugar. Mix together.

  3. Add in the vinegar and bring to a simmer, reduce by half until the mixture has thickened up. About 1 hour.

  4. Once reduced remove from heat and let cool.

  5. To store place in sealable container and hold for up to 2 weeks.

Content for this blog was made available by Hy-Vee Dietitian sponsor National Mango Board (www.mango.org)

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, Hy-Vee La Crosse, Hy-Vee Winona, MN, School District of Winona, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI. Jackson County partners with La Crosse County for Harvest of the Month.

Ruthie Chipps, MS, RDN, CD, LD is a registered dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.

To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios

Corn Pairs with Grapes for Harvest of the Month

By Ruthie Chipps, MS, RDN, Hy-Vee Dietitian

Click to view on NBC-TV

Photo: California Grapes

Chomps meat snacks add a smokey twist and a protein punch to this recipe. They are grass-fed better for you mini meat sticks. More at https://chomps.com/ Photo:Chomps

Southwest Charred Corn Salad with California Grapes

All you need:

  • 2 large ears yellow corn on the cob, shucked

  • 1/2 English cucumber, peeled, halved lengthwise and thinly sliced crosswise

  • 1 cup halved, large green and red Grapes from California

  • 1 cup drained and rinsed canned Hy-Vee black beans

  • 1/2 small red onion, thinly sliced

  • 1 tablespoon minced fresh jalapeno

  • 2 tablespoons extra-virgin olive oil

  • 4 teaspoons Hy-Vee cider vinegar

  • 3/4 teaspoon cumin powder (optional)

  • 1/4 teaspoon fine sea salt1 avocado, diced 1/2 inch

  • 1 oz. cotija cheese (or feta), crumbled (optional)

  • Freshly ground black pepper3 tablespoons fresh cilantro leaves

  • Yield: Makes 4 servings (6 cups)

All you do:

Char the corn over an open flame on the stove, directly under the broiler or on a grill, turning with tongs as needed, until nicely roasted in spots all around, about 3 minutes. [Note, you don’t need to cook the corn—you just want to blacken it in spots.] Set aside to cool.

In a medium mixing bowl, combine the cucumber, grapes, black beans, onion, jalapeno, olive oil, vinegar, cumin, and salt. Toss well.

Working with a sharp knife in a wide shallow bowl or pie pan, cut the corn from the cobs: Stand an ear of corn upright in the bowl and cut from the middle downward, rotating to cut down four or 5 times. Invert the cob and repeat to remove corn from the other end. Repeat with the remaining cobs. Add the corn, avocado, and cheese to the bowl with the grape-black bean mixture. Sprinkle cilantro on top and toss well, adjusting the seasoning as needed.

Content for this blog is made possible by Hy-Vee Dietitian sponsors: California Grapes and Chomps.

Recipe Credit: California Grapes

View This month's segment on NBC-TV (WEAU)

Photo: California Grapes

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, Hy-Vee La Crosse, Hy-Vee Winona, MN, School District of Winona, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI. Jackson County partners with La Crosse County for Harvest of the Month.

Ruthie Chipps, MS, RDN, CD, LD is a registered dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.

To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios

Be Cool as a Cucumber for Harvest of the Month - Build a Crunchy Snack Board!

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian

It’s time for cool and crispy cucumbers! They’re a garden favorite and a great way to add fiber and fluids to your eating pattern.

FUN FACTS FOR CUCUMBERS:

  • Contain up to 95% water.

  • Rich in important nutrients like vitamins K and C, and the mineral potassium.

  • Can help maintain bone health and blood pressure.

  • Burpless cucumbers have lower levels of cucurbitacin (a component that can cause gas production).

  • Perfect hot day snack: The cucumber is about 20 degrees cooler than the temperature of its surroundings.

Snack Sense: From a Dietitian’s Point of View

Snacking can get a bad rap, even though dietitians are not against munching between meals! In fact, this type of fueling can be a key element in any healthy eating plan. However, before reaching for your favorite sweet or salty treat, it’s important to gauge your physical hunger and to approach the snack as an opportunity to boost your nutrition for the day. Let’s explore benefits, guidelines, smart options and new tasty trends in the world of snacking.

 What are the Benefits?

While it may sound backwards, in some cases, eating more can help with weight management. If the body is consistently under-fueled, it compensates by slowing down the metabolism, preserving fat stores and focusing on vital functions. Having planned meals and snacks gives your body adequate energy and important nutrients.

We often have several hours between meals and can lose energy as time goes on. A nutritious snack can provide the fuel needed to power through to your next meal while maintaining productivity. Similarly, it can keep your mood in check by preventing hunger-related irritability, also known as being hangry. While this term is often joked about, it’s legitimate! Going for long periods without food causes a drop in blood sugar. When the brain isn’t getting enough nourishment, it is difficult to think clearly, which can be a mood-killer. If blood sugar gets too low, this can also lead to cravings and less healthy food choices.  

When we prevent ourselves from getting overly hungry, we encourage healthy portion sizes. If you haven’t eaten for several hours, it becomes easy to overeat once we sit down for a meal. Additionally, we tend to eat quicker, which does not allow the brain enough time to let you know that you are full. Healthful snacks throughout the day promote mindful eating and staying in tune with physical hunger cues.

Cottage Cheese Veggie Dip

This versatile cottage cheese dip adds a boost of protein and takes any snack to the next level! Pair this creamy dip with Jackson’s Veggie Straws along with fresh cut vegetables - including cucumbers!

 All you need:

  • 1 ½ cups Hy-Vee small curd cottage cheese

  • ¼ cup fresh parsley, chopped

  • 3 tbsp. green onion, thinly sliced

  • 1 tbsp. fresh dill, chopped

  • 1 tbsp. fresh lemon juice

    All you do:

1. Combine the cottage cheese, parsley, green onion, dill, and lemon juice. Garnish the dip with black pepper and additional fresh dill, if desired.

2.  Serve with Jackson’s Veggie Straws and fresh cut vegetables.

Recipe Source: https://www.hy-vee.com/discover/recipes/cottage-cheese-veggie-dip

Here’s another great cucumber recipe: Quick-Pickled Cucumbers | Hy-Vee

Ruthie Chipps, MS, RDN, CD, LD, Hosts "Harvest of the Month - Cucumbers" on NBC-TV (WEAU-Eau Claire, WI)

watch on NBC-TV WEAU

Build a healthful snack board

Include fresh fruits and yogurt in your snack board. Activia Proactive yogurt contains both pre-biotics and probiotics for gut health.

What are Dietitians Reaching for this month?

Snack boards are a a great way to encourage fresh vegetable intake. Pair crispy fresh produce with health-focused snacks for a winning combination. One new snack that’s hitting the mark is Jackson’s Veggie Straws. While traditional veggie straws have been on the market for a while, Jackson’s stands out. It’s made with avocado oil, yellow peas, brown rice, cassava and sweet potato. These wholesome ingredients will keep you satisfied and sustained until your next meal. If you’re looking to add a little extra protein, these veggie straws are perfectly dippable, especially with a cottage cheese dip. Whip up a batch using the recipe posted above!

Snacks are also a good opportunity to balance out our meals. As much as we would like each meal to contain all food groups in the right portions, this simply is not realistic. If you miss a group, aim to add a serving to your next snack. Activia’s new Proactive Yogurt is the perfect choice that offers both protein and dairy. Additionally, this low-fat yogurt delivers a dose of prebiotic fiber, billions of live and active probiotics and no added sugar. Layer this creamy yogurt with berries and granola for a delicious mid-morning snack.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.

To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios

Avocado to Zucchini for Harvest of the Month in July

By Ruth Lahmayer Chipps, MS, RDN, LD, CD, Hy-Vee Dietitian

Zucchini 2 photo-.jpg

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. July features a cooking demo segment on WEAU-TV 13 (NBC), Eau Claire, Wisconsin.

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. 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.

Squash blossoms are delicious in a stir fry or sauteed 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: Caprese Pasta Salad with Zucchini & Avocado

photo: Ruthie Chipps

Featured RECIPE:

Caprese Pasta Salad with Zucchini & Avocado (adapted from Chosen Foods)

For a bright and flavorful addition to your next family picnic, prep a bowl of this Caprese Pasta Salad. Choose your favorite bite-sized pasta and cool it down before tossing with a creamy balsamic dressing made with Chosen Foods Avocado Oil Mayonnaise. Fresh cherry tomatoes, feta cheese, basil, and nuts add tons of flavor to each and every bite. Toss in fresh avocados just before serving!

Servings: 6

All you need:

  • 8 oz gluten-free (or traditional) pasta (bite-sized shapes work best)

  • 2 tbsp Chosen Foods Avocado Oil Mayo

  • ¼ cup Chosen Foods Avocado Oil

  • 2 Tbsp balsamic vinegar

  • 1 tsp sea salt

  • ½ tsp black pepper

  • 1 pint cherry tomatoes halved (or chopped tomatoes)

  •  2 oz. crumbled feta cheese or 8 oz fresh bocconcini or ciliegine mozzarella balls drained

  • ¼ c. chopped pistachios or toasted pine nuts (or sliced almonds)

  • ½ c. diced zucchini

  • 1 medium California Avocado, diced

  • ¼ c. chopped fresh basil or other fresh herbs

All you do:

  1. Grill or sauté the zucchini in a small amount of avocado oil until slightly soft.

  2. Cook pasta according to the package instructions in boiling salted water. Once cooked, rinse under cold water until no longer warm.

  3. While the pasta is cooking, mix the mayo, avocado oil, balsamic vinegar, sea salt, and black pepper in a large bowl. Add the cherry tomatoes, feta cheese (or mozzarella balls), nuts and zucchini. Stir well. 

  4. Add the cooled pasta and toss together. Allow the pasta salad to rest for 30 minutes before serving for best results.

  5. Sprinkle diced avocado and fresh herbs on the salad just before serving.

Modified from recipe source:  Recipe Link for Caprese Pasta Salad

For more recipes visit:

Best Avocado Recipes - California Avocados  and  Blog - Food and Healthy Life Recipes | Chosen Foods 

Check back to watch the NBC TV Segment on Zucchini
CLICK HERE TO VIEW ON NBC-TV
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 onc…

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

“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, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI. Jackson County partners with La Crosse County for Harvest of the Month. ”
Ruth_2338_6x4.jpg

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog. Learn more about Ruthie Chipps and Dietitian Services at Hy-Vee La Crosse and Winona: Click Here:  Hy-Vee Dietitians Bios.

 

It's Peas PLEASE for Harvest of the Month!

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian - La Crosse & Winona

Pea-style guacamole is paired with Siete Tortilla chips made with casava flour and Mediterranean-inspired beef kebabs

Photo Credit: Hy-Vee Recipe Link: Skinny Spring Pea-Style Guacamole | Hy-Vee

Harvest of the Month is a national movement that highlights fruit and vegetable choices, encouraging community members to try new items and recipes each month. Increasing knowledge of different types of produce can increase fruit and vegetable intake! Harvest of the Month is a long-standing program of the Jackson in Action healthy living coalition. www.JacksonInAction.org/recipes.

The Harvest of the Month for May is peas! Fresh sweet peas grown in Wisconsin are available in June and July. Wisconsin ranks third in the nation for the processing of peas. Peas are part of the legume family! Legumes produce pods that enclose fleshy, edible seeds. Peas are seeds! Peas are easy to grow. Farmers and gardeners enjoy growing pea plants because they are low-maintenance and provide a nutritious and versatile food.

Did you know?  Peas have been found in historical sites that are nearly 10,000 years old. Peas are thought to have originated from either Thailand and Myanmar, the Middle East, or Ethiopia. The peas our ancestors feasted on were very different from the peas we eat today. They were known as field peas and were much tougher and very starchy.

This month’s recipe for Pea-Style Guacamole is paired with lean beef kebabs inspired by the mediterranean. Lean beef can fit into a heart-healthy focused eating pattern with combined with plenty of fruits, vegetables, whole grains and beans. Recipes are available on the Beef Council website here: Mediterranean Diet-Inspired Recipes.

Photo Credit: Hy-Vee Recipe Link: Skinny Spring Pea-Style Guacamole | Hy-Vee

Spring Pea-Style Guacamole

Recipe link: Skinny Spring Pea-Style Guacamole | Hy-Vee

All you need:

  • 1 c. Hy-Vee Select frozen petite green peas

  • 1 avocado

  • ¼ c. fresh pico de gallo, drained; plus additional for garnish

  • Coarsely ground Hy‑Vee sea salt, for garnish

  • Coarsely ground Hy‑Vee black pepper, for garnish

  • Fresh Cilantro

  • Siete Grain Free Tortilla Chips

  • Siete Salsa

    All you do:

  1. Place a steamer basket in a medium saucepan. Add enough water so water is just below basket. Bring water to a boil over medium-high heat. Place frozen peas in the basket; reduce heat to medium. Cover saucepan and steam for 3 to 5 minutes or until tender. Transfer peas to a bowl to cool.

  2. Place peas and avocado in a food processor. Cover and process on high for 1 to 2 minutes or until desired consistency. Transfer to a bowl; stir in ¼ cup pico de gallo. If desired, cover and refrigerate for up to 1 day.

  3. To serve, garnish with additional pico de gallo, salt, pepper and cilantro, if desired. Serve with Siete Grain-Free tortilla chips and salsa.

Recipe Credit Hy-Vee: Skinny Spring Pea-Style Guacamole | Hy-Vee

Recipes are available on the Beef Council website here: Mediterranean Diet-Inspired Recipes

CLICK to Watch on NBC-TV

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, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog. Learn more about Ruthie Chipps and Dietitian Services at Hy-Vee La Crosse and Winona: Click Here:  Hy-Vee Dietitians Bios.

April 2025! Lettuce Surprise You! Go For Greens with Harvest of the Month

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian and Jackson In Action Contributor

Go for the Greens this Spring

You’ve heard April showers bring May flowers, but for dietitians, spring is all about fresh, vibrant salad greens! After a long winter, nothing beats crisp, peak-season produce, which offers some of the freshest and best-tasting items—all while helping you save on your grocery bill. 

The many lettuce varieties include Green Leaf, Red Leaf, Romaine, Bibb, Iceberg, Arugula, Escarole, Spinach and Kale. Dive in and review three luscious leafy greens to add to your cart this season: 

1)     Romaine – The Crunch Champion: This springtime classic is fiber-packed to keep you full longer and it’s perfect for salads or grilling. Available in full romaine heads or pre-washed and cut, romaine provides vitamins C, K, and A, calcium, folate, magnesium, and potassium.

2)     Arugula – The Peppery Powerhouse: There is no better time than Spring to give arugula a shot! Arugula is a dark green, peppery, leafy green related to broccoli, kale, and cabbage. A variety you might see in the supermarket is "baby arugula, " an early harvest plant. Arugula is rich in calcium, iron, Vitamin A, K, folate and magnesium. Arugula also contains antioxidants and protective compounds that can help with cell maintenance, and disease prevention. Enjoy this intensely flavorful green as a sandwich topper, in pasta, mixed salads, soups or sauces.

 3)     Spring Mix – The All-Star Blend: When you think of spring, the obvious is Spring Mix Greens which is a mixture of a variety of lettuces including baby spinach, red leaf, green leaf, mustard greens, arugula and endive. You can purchase Spring Mix ready to go in the produce department.

 For the best results when washing greens, use a salad spinner. This removes excess liquid and results in a crisp and refreshing salad. Enjoy the spring season and refresh your lettuce options with Romaine, Arugula and Spring Mix!

 Looking for more ways to refresh your nutrition this spring? Hy-Vee Dietitians are here to help. Whether you need inspiration for incorporating more greens into your meals or personalized nutrition guidance, our dietitians offer individual consultations and a monthly subscription program. Many insurance plans are now accepted! To connect with a Hy-Vee Dietitian, schedule a free “Discovery Session.” Learn more by visiting Hy-Vee.com/Health or click here: Best Dietitians Near Me: Nutrition Counseling and Meal Planning (hy-vee.com) 

Recipe: Spring Salad with Raspberry Vinaigrette
This colorful rainbow-bright salad is filled with good nutrition and the perfect spring delight with a sweet-tart raspberry dressing.

 SPRING RASPBERRY VINAIGRETTE SALAD

All you need:
Raspberry Vinaigrette:
½ c. Hy-Vee Select olive oil
3 tbsp. Hy-Vee white distilled vinegar
3 tbsp. Hy-Vee red raspberry preserves
1 ½ tsp. Hy-Vee stone ground Dijon mustard
½ tsp. Hy-Vee salt
⅛ tsp. Hy-Vee ground black pepper
Salad:
1 (5-oz.) bag Dole spring
2 c. fresh green beans, cleaned & cut
1 c. fresh broccoli florets, chopped
4 medium tomatoes on the vine, sliced
1 medium yellow bell pepper, sliced
1 medium orange bell pepper, sliced
1 medium red bell pepper, sliced
1 c. radishes, sliced

 All you do:
1. To make Raspberry Vinaigrette, combine olive oil, vinegar, raspberry preserves, mustard, salt and pepper in a small bowl; set aside.

2. For salad: arrange Spring mix, green beans, broccoli, tomatoes and carrots on a large platter. Top with bell pepper strips and radishes. Serve with raspberry vinaigrette. 

Recipe Source: https://www.hy-vee.com/discover/recipes/spring-salad-with-raspberry-vinaigrette

Photo: Hy-Vee

 This information is not intended as medical advice. Please consult a medical professional for individual advice.

Ruthie Chipps, MS, RDN, CD, LD, Host of Harvest of the Month on WEAU-TV (NBC) Eau Claire/La Crosse

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, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog. Learn more about Ruthie Chipps and Dietitian Services at Hy-Vee La Crosse and Winona: Click Here:  Hy-Vee Dietitians Bios

Food Connects us with National Nutrition Month & Harvest of the Month!

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian - La Crosse Wis. and Winona, MN

Sweet Potatoes have a rich heritage symbolizing “abundant harvest” in the southern states of the U.S.

Food is a connector—it nourishes, brings people together and unites cultures. In March we celebrate National Nutrition Month,  an annual campaign from the Academy of Nutrition and Dietetics. It’s a time to explore the opportunities for making informed food choices and maintaining an active lifestyle.

This year’s theme, “Food Connects Us,” reminds us that sharing a meal allows us to learn about ingredients, traditions, memories, health benefits, seasonal sourcing and more. National Nutrition Month also celebrates Registered Dietitian Nutritionists (RDNs) who help translate the connection between nutrition science, cultural foods, and our health.

Food choices and genetic history have a cumulative impact on our health. Here are four positive ways to connect with food this month:

1)     Explore Cultural Foods -The flavor of food spans the world. Connect by sharing a recipe that has family roots—Italian, Greek, Middle Eastern, Indian, Mexican and more. History helps explain the uniqueness of each cuisine. In most cases, original food systems adapted to agricultural land became the base for cultural food development. For example, the sunny, arid climate in Southern Italy allows for the cultivation of tomatoes, olives and grains (pasta)—all key ingredients in Italian cuisine.

 2)     Cook Together - What better way to connect with family and friends than preparing a meal? Plan an ethnic-themed night. Boost the meal with coordinated decorations and tableware. Encourage participation with a menu-planning session when everyone gets a say in the day! Remember to balance the meal with plenty of nutrient-rich, colorful fruits and vegetables.

 3)     Break Bread - Bread is the staff of life and one of the oldest staple foods in civilization. Every culture has its variation: Baguette (France), Naan (India), Lefse (Norway), Ciabatta (Italy), Pita (Middle East), Tortilla (Mexico) and Rye Bread (Germany/Eastern Europe).

Bread provides carbohydrates which are the body’s preferred energy source. Whole grain breads contain fiber, an essential component for digestive health. Wheat is the primary ingredient for most breads and individuals who have wheat allergies or must avoid the protein in wheat (gluten) are advised to choose gluten-free breads. Remember to be sensitive to friends and family members with this dietary requirement. Keep gluten-free bread options on hand. Canyon Bakehouse's Gluten-free bread is made with 100% whole grains. All products are certified gluten-free, dairy-free, nut-free, soy-free and sesame-free.

 4)     Rave about Root Vegetables and Tubers - Root vegetables (carrots, radishes, turnips, beets) and tubers (yams, potatoes, sweet potatoes) have long been significant cultural foods. Sweet potatoes (which may also be classified as a root vegetable) are celebrated as a symbol of abundance in harvest festivals in the southern states of the U.S. yam festivals are common throughout African and Caribbean countries, highlighting them as a symbol of prosperity and fertility. Root vegetables and tubers also rank high on the nutrition scale with rich sources of nutrients and fiber. Here’s a tasty sandwich recipe featuring root vegetables: Vegan Beet and Sweet Potato Sandwich | Hy-Vee

Connect with Food and Nutrition Experts - For National Nutrition Month, enjoy culinary experiences by connecting with food, family, and friends. Savor the flavor of foods that provide nourishment and good nutrition. Connecting food and its nutrition benefits is the expertise of Registered Dietitian Nutritionists (RDN). Hy-Vee dietitians provide individual consultations and monthly subscription programs. To connect with a Hy-Vee Dietitian, schedule a free “Discovery Session.” Learn more by visiting Hy-Vee.com/Health or click here: Best Dietitians Near Me: Nutrition Counseling and Meal Planning (hy-vee.com)

Root Vegetable Sandwich with Sweet Potatoes and Beets. Photo credit: Hy-Vee, Inc.

Vegan Beet and Sweet Potato Sandwich

We have a hearty root vegetable-based sandwich recipe that will become your go-to! We've combined beets, sweet potatoes, and vegan mayonnaise to bring you a sandwich that will keep you full all day. For extra flavor, layer in vegan feta!

Serves 4

All you need:

  • 2 small red beets

  • 2 small golden beets

  • 1 medium sweet potato

  • 1 ½ tbsp. Gustare Vita olive oil

  • 1 tsp. Hy-Vee ground cumin

  • 8 (1/2-in.) slices Canon Bakehouse Gluten Free 100% Whole Grain Bread (or traditional sourdough bread)

  • ⅓ cup vegan mayonnaise substitute

  • 1 cup baby arugula

  • 2 avocados

  • 12 small fresh basil leaves

 All you do:

1.      Preheat oven to 425 degrees. Line a large, rimmed baking pan with foil; spray with nonstick spray.

2.      Arrange red and golden beets on one side of the prepared baking pan and sweet potato on the other. Drizzle with olive oil and sprinkle with cumin—roast 18 to 20 minutes or until fork tender, tossing halfway through.

3.      To serve, spread one side of each slice of toasted bread with vegan mayonnaise. Layer half the toasted bread slices with arugula, red and golden beets, sweet potato, avocado and basil. Top with remaining toasted bread slices, mayonnaise sides down, and cut in half.

4.      Serve with a side salad, fresh fruit or a That's it. Bars (made with just two ingredients and no sugar added). 

Recipe Source: Vegan Beet and Sweet Potato Sandwich | Hy-Vee

Watch it on NBC-TV (WEAU)

Hy-Vee Dietitian Pick of the Month includes That’s It Fruit Bars (2 ingredients) and Canyon Bakehouse Gluten Free Breads.

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, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog. Learn more about Ruthie Chipps and Dietitian Services at Hy-Vee La Crosse and Winona: Click Here:  Hy-Vee Dietitians Bios

Plant-Forward February! Harvest of the Month Features Dried Beans

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Regional Dietitian

Dried beans are the feature in February for Jackson In Action’s Harvest of the Month. Beans are a whole food with many varieties from pinto to navy, lima, black, garbanzo, kidney and great northern.

Beans can be made into a tasty dip: Puree cooked (or canned) beans with garlic, lemon juice, olive oil and seasonings of your choosing. Serve with pita chips or sliced veggies.

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

Feature beans in a breakfast burrito:  Scramble eggs with chopped veggies of your choice. Add beans, sprinkle with cheese. Serve in tortillas with salsa and sliced avocado.

Chick peas are toasted in the oven to provide a crispy bean toping. Blueberries are added to this salad tossed with a soymilk-based dressing.

Dried beans are the cornerstone of the Mediterranean style of eating - considered to be the most healthful way for people to eat.

People who live into their 100’s have one dietary pattern in common: They consume about one cup of beans per day.

In honor of heart month, Jackson In Action is encouraging everyone to “break out the beans” whether it’s canned, cooked, toasted or pureed.  

Toasted chickpeas provide the perfect crispy toping for Kale Power Salad

Four Fantastic Plant-Forward Foods for Heart Month

February is American Heart Month, a national proclamation encouraging heart health and cardiovascular disease awareness. It’s a time to emphasize heart-healthy eating and lifestyle habits, including plant-forward choices. Let’s review plant-forward eating basics and benefits, plus four foods that can fit into a heart-healthy eating pattern.  

What is plant-forward eating? (plant-based, plant-rich) The Mediterranean eating style is a plant-forward approach with plenty of fruits, vegetables, beans, seafood, olive oil and whole grains. Rather than being restrictive, the emphasis is on gradually eating more of these healthy foods. Making subtle dietary changes can reduce the potential for nutrient gaps by excluding certain food groups or specific types of foods.  

Why should we eat more plants? A plant-rich eating pattern is linked to improved health outcomes, including reduced risk of heart disease, lower blood pressure and a healthier body weight. Plant-based eating often correlates with less calorie intake and more fiber, potassium, and vitamin C–all beneficial to heart health, digestion and more. A recent study reinforced long-established research on the heart-health benefits of increasing the ratio of nuts, seeds and legumes compared to the intake of meats and animal protein.

 Four fantastic plant-forward foods:  Aim for at least five servings of fruits and vegetables daily as part of a balanced diet. Here are four favorites to consider:

 1)     Take your pulse! (dried beans, peas, lentils, chickpeas): Pulses are the names of legumes grown for their dry seed form. They’re a significant yet often forgotten protein source providing dietary fiber (important for heart health and blood sugar control). Incorporate them into favorite recipes such as Southwestern Breakfast Burrito, Mediterranean Garbanzo Bean Salad, and Lentil, Kale, and Cauliflower Soup

2)     Plant-based milk (soy and almond): Plant-based beverages offer varying nutrition profiles, so checking food labels is important. Silk Almond milk and Soymilk contain excellent amounts of calcium and Vitamin D to help support strong bones. Each serving of Silk Soymilk also has eight grams of complete plant-based protein.

3)     Blueberries: This deep blue fruit is rich in vitamins, minerals, and antioxidants—a perfect plant-forward addition to cereal, smoothies, fruit salads and more. With no cutting board or special gadget required, blueberries are the ultimate convenience food—fresh or frozen.

4)     Nut-based spreads and powders: Almond, peanut, and cashew butter are excellent options to spread on whole grain crackers or breads. They’re also protein-packed ingredients for smoothies, soups, and energy bars, but nut butter can be sticky and dense in calories. PB2 Performance Protein packs in delicious taste, 20 grams of complete plant-based protein per serving in a convenient powder form. It’s a lower-calorie alternative to nut butter and contains prebiotic fiber. Add it to your morning smoothie, oatmeal, energy bar or muffin recipe.

BONUS: Relax and enjoy an occasional treat!

Plant-rich eating can include indulgent foods in moderation, including chocolate! Dark chocolate has properties (antioxidants) associated with heart health. Instead of snacking on dark chocolate baking chips and bars, try something new rich in fiber and protein: Mid-Day Squares are a yummy plant-based afternoon pick-me-up with an impressive nutrition profile of four grams of fiber and six grams of protein per square.

Plant-forward for February

Remember to start slowly when making eating changes during Heart Month and beyond. Choose one new plant-rich food per week (or month). Combine healthy eating with plenty of fluids and factor in fitness activities for a fun focus on heart-healthy living.

 To connect with a Hy-Vee Dietitian about plant-forward eating or other nutrition questions, schedule a free “Discovery Session.” Learn more by visiting Hy-Vee.com/Health or click here: Best Dietitians Near Me: Nutrition Counseling and Meal Planning (hy-vee.com)

 This information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the support of our sponsors: Silk, PB2 Performance Protein, U.S. Highbush Blueberry Council and Mid-Day Squares.

 Kale Power Salad

 All you need:

For the Caeser Dressing:

  • 3/4 cup vegan mayonnaise

  • 1/2 cup Silk Original Soymilk

  • 3 cloves garlic, minced

  • 3 Tbsp lemon juice

  • 1 Tbsp low sodium soy sauce

  • 2 tsp Dijon mustard

  • 1/2 tsp salt

  • 1/2 tsp pepper

    For the Salad:

  • 1 can (15 oz.) chickpeas

  • 1 Tbsp olive oil

  • 1/2 tsp salt

  • 1/2 tsp pepper

  • 4 cups kale, chopped

  • 6 Brussels sprouts, chopped

  • 1 avocado, sliced

  • 1/2 of a red onion, sliced

  • ½ cup fresh blueberries

 All you do:

1.      Whisk all dressing ingredients together until fully combined. Add more soymilk to thin the consistency or more mayonnaise to thicken the consistency. Refrigerate until use. Yields 1 1/2 cups. Store extra salad dressing in the refrigerator for up to 3 days.

2.      Preheat oven to 400°F. Line a baking sheet with parchment paper.

3.      Rinse and drain chickpeas, then pat dry with a paper towel. Transfer chickpeas to a baking sheet. Drizzle with olive oil and toss to coat. Season with salt and pepper.

4.      Bake for 20 minutes or until the chickpeas are golden and crunchy. Set aside to cool slightly.

5.      Combine kale, brussels sprouts, avocado, and red onion in a large salad bowl and toss to combine. Add roasted chickpeas and sprinkle with blueberries. Drizzle with prepared salad dressing and serve immediately.

 Modified from recipe source: Kale Power Salad | Silk® Plant-Based Recipes

Soy or almond milk is the base of the Caeser Dressing for Kale Power Salad.

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, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI.

Find more healthy eating ideas at www.JacksonInAction.org/recipes.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog.Learn more about Ruthie Chipps and Dietitian Services at Hy-Vee La Crosse and Winona: Click Here:  Hy-Vee Dietitians Bios

Carrot Protein Power Smoothie to Celebrate Harvest of the Month!

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian

Carrots - a nutrition powerhouse

Carrots are rich in beta-carotene—an antioxidant that is converted to vitamin A in the body. They are famous for their role in eye health as well as immune function, and skin health.

Enjoy carrots steamed, roasted, boiled, baked and of course, fresh and crunchy! They are naturally sweet yet low in calories. Carrots are a root vegetable that is the perfect convenience food—available ready-to-go in in many forms from shredded to crinkle cut, baby size or party sticks. Frozen carrots are delicious and ready to eat with a few minutes in the microwave or heated in a pan with water.

RECIPE: CARROT PROTEIN POWER SMOOTHIE!

Here’s a unique way to utilize carrots in a refreshing breakfast smoothie. With the addition of protein-rich yogurt, protein shake and protein powder, this sweet delight is a substantial start to your morning!

Servings: 2 

All you need:

  • 1 Medium banana

  • 1 C. carrots, cleaned, cut and cooked in 2 cups water until soft (about 10 minutes). It’s important to cook the carrots for smoothies so they blend easily. Another option is to use frozen carrots which are already softened by blanching.

  • ½ c. (vanilla) protein shake (or Low-fat milk or vanilla almondmilk)

  • 1 - 6 oz. Container vanilla ZERO SUGAR yogurt

  • ½ serving (scoop) whey protein powder, vanilla flavor)

  • 2 Tbsp. ground flax seed

  • 1/4 -1/2 c. ice

All you do:

Combine ingredients in blender and blend until smooth. Serve immediately.

Source: Adapted from Refuel Smoothies | Hy-Vee

Click to watch Carrot Smoothie on NBC-TV(WEAU)

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, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog.Learn more about Ruthie Chipps and Dietitian Services at Hy-Vee La Crosse and Winona: Click Here:  Hy-Vee Dietitians Bios


Harvest of the Month - Beets with a Holiday Snack Bar

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian

Nutrition Spotlight on Beets

This root vegetable is gifted with a powerful nutrition profile: good sources of vitamins A, and C and several B vitamins and minerals. Beets also contain potassium, which assists in regulating blood pressure. Manganese is another mineral found in beets that works with the body’s metabolism and supports bone health.

 Red Colored Superfood

Dark red produce items such as plums, blackberries, dark cherries, red cabbage and beets, which are particularly rich in nutrients that reduce the risk of certain types of cancer. Beets' red color comes from betalains, powerful antioxidants that diminish “free radicals” and reduce oxidative stress in the body. Beets also boast anti-inflammatory properties that help with chronic disease management.

 Additionally, the fiber in beets promotes digestive health and a feeling of fullness. The satisfying sweet flavor and low-calorie level (35 calories per ½ cup) make beets an excellent choice for weight management. Enjoy beets thinly sliced and raw in salads, steamed, roasted, air-fried or baked into chips.

Sweet Potato and Beet Chips (Serves 8)

Kids will cheer for these easy-to-make chips. Use a mandoline or handheld slicer to quickly produce very thin, even slices of sweet potatoes and beets. Use a sharp, heavy knife if you don't have a slicer.

 

All you need:

  • ¼ c. olive oil

  • 1 clove garlic, minced

  • 1 tsp. chopped fresh rosemary

  • 1 tsp. lemon zest

  • 1 tsp. kosher salt

  • ½ tsp. black pepper

  • 2 medium sweet potatoes, 6 to 8 oz each

  • 2 medium beets, 6 oz each

All you do:

1.      Position oven racks on the center and top tier in the oven. Preheat oven to 350 degrees. Line 2 large baking sheets with parchment paper; set aside.

2.      In a small bowl, combine olive oil, garlic, rosemary, lemon zest, kosher salt and pepper; set aside.

3.      Peel sweet potatoes and beets; cut into 1/16-inch slices using a mandolin or sharp knife. Arrange slices in one layer on prepared baking sheets. Brush the tops of the slices with the olive oil mixture.

4.      Bake for 30 minutes, rotating baking sheets after 15 minutes. Turn slices over and brush with the remaining olive oil mixture.

5.      Bake for 15 to 30 minutes more or until golden and crisp, rotating baking sheets and turning slices over as needed.

6.      Cool chips on a wire rack. Store in an airtight container for up to 3 days.

 Nutrition facts per serving: 120 Calories, 7g Total fat, 1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 290mg Sodium, 13g Total Carbohydrate, 3g Dietary Fiber, 6g Total Sugars, 2g Protein. Daily Values: 160% Vitamin C, 20% Iron, 2% Calcium

Source: https://www.hy-vee.com/recipes-ideas/recipes/sweet-potato-and-beet-chips

Healthy Holiday Snack Board – with Allergies in Mind

Holiday gatherings mean plenty of cookies and snack foods. Why not add flair with a holiday-themed snack board—starring beets? Additionally, by building an allergy-friendly array of goodies, everyone can feel at ease at your event. Food allergens impact millions of people annually, with the most common allergens being peanuts, tree nuts, milk, eggs and wheat (gluten). Below is a wish list for an easy, allergen-friendly, sweet, savory, festive board. Remember to display choices on an attractive tray or board and include holiday garnishes such as fresh rosemary, cranberries and ribbons. Here are a few options:

Sweet Potato and Beet Chips (recipe above)

Gluten-Free Original ChexTM Party Mix:  This holiday party mix version is made without nuts, dairy, or gluten-- a perfect fit for those with Celiac disease or gluten intolerance! Spruce it up with crunchy green dry roasted edamame and dried red cranberries or cherries.

Allergen-Friendly Sweet Loren’s Cookies with Beet Icing.

Cookies Please! Enable everyone to discover the joy of delectable cookies without compromise! Sweet Loren’s refrigerated cookie dough is pre-portioned, plant-based and free of the top 14 allergens, including gluten, dairy, peanuts and tree nuts. Bake the perfect cookie in minutes or enjoy raw!

Festive Beverages: Get adventurous and impress your guests (or simply yourself) by serving this tantalizing drink with beet juice: Eat Your Beets Cocktail | Hy-Vee. Make the non-alcoholic option, substitute a sugar-free lemon-lime soft drink for the alcohol. 

FREE Resource: Foods that Fit Gluten-Free Digital Toolkit & Snack Recipe

Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian on NBC-TV’s Harvest of the Month

Click here to view on NBC-TV

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, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog.

The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the paid support of our sponsors: General Mills Bell Institute of Health & Nutrition and Sweet Loren’s.

The Five-A-Day Festive Holiday Table

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian

The holidays can be the perfect time to re-set eating patterns and put more produce and healthy beverages on the menu. Multiple research studies have shown powerful health benefits associated with vegetable intake, from preventing chronic diseases to improving mental health. Incorporating colorful, seasonal fruits and vegetables into holiday meals adds vibrant flavors and textures and boosts nutrient density, helping you feel satisfied and energized throughout the festivities.

 Festive Five-A-Day

Five or more fruits and vegetable servings per day is the recommended magic number for health.  MyPlate emphasizes the goal of half (50 percent) of the plate filled with fruits and vegetables. MyPlate.org suggests a daily vegetable goal of two to three cups/day for women and three to four cups for men.

The holiday season is the perfect opportunity to embrace these goals by adding festive, nutrient-packed produce to your celebrations. Let’s explore some creative and delicious ways to meet your Five-A-Day and enjoy holiday meals that are both nutritious and flavorful!

Sweet Potatoes in Stuffing

Bread stuffing can be enhanced with golden, nutrient-dense sweet potatoes. This fiber-forward addition will boost heart-healthy nutrients like beta carotene, vitamin C and potassium. Add diced sweet potatoes to traditional stuffing ingredients with sweet, dried cranberries. Pair it with turkey or other holiday entrees. Recipe: Cranberry Sweet Potato Stuffing

Go For Green and Red

Green beans are always a menu staple, but instead of the usual creamed soup casserole, the visual and flavor appeal is heightened with the holiday “green beans and cranberries.” It’s a delicious way to get more vegetables with orange zest, freshness and cranberry color: Holiday Green Beans and Cranberries

Savory Roasted Vegetables

Roasting vegetables brings out the flavor and maintains nutrients. Cut up your favorites, such as cauliflower, onions, bell peppers, Brussels sprouts and more. Toss them with olive oil and spices, and then roast them in a hot oven. Here’s a simple recipe: Savory Roasted Vegetables

Cranberries and Chutney-- the Sauce That Keeps on Giving

What would the holidays be without cranberries—that ruby-red sweet-tart delight and turkey accompaniment? Cranberries are low in carbohydrates and rich in nutrients like Vitamins A, C and K. They also contain antioxidants, which are immune-boosting components that can help keep the body’s cells healthy. Traditional sauces are run-of-the-mill, but chutney can be a tantalizing new option. Chutney originated in India and is a cooked sauce with a unique flavor profile of sweet, savory, and spicy, with a touch of bitterness. Make plenty and spread it on a post-holiday grilled turkey and Swiss sandwich. Yum. Get the recipe here: Cranberry-Apple Chutney

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog.

Tropical Tailgating Tastes With Mangos for Harvest of the Month

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian - La Crosse, WI & Winona, MN

Tailgating Time!

It’s that time of year when tailgating is king, and cool breezes inspire us to hold on to summer. How about taking a tropical twist on your next tailgating event? Make mangos part of your outdoor menu for a sweet and delicious celebration of sporting events, turning every bite into a win!

Why Mangos?

  • They’re a tropical delight rich in flavor and nutritious.

  • A super-fruit boasting over twenty vitamins, minerals, and antioxidants.

  • Fifty percent of the recommended daily vitamin C is in a ¾ cup serving.

  • This juicy and flavorful fruit is in season all the time.

  • Perfect as a solo snack. Toss into yogurt or oatmeal, add to salads and pizza (see recipe below).

  • Sports fans love the natural, delicious, sweet flavor—even picky eaters gobble them up! 

Lean more at www.Mango.org

The Secret to Selecting & Slicing

The color of a mango isn’t always a reliable indicator of ripeness. Instead, focus on the way a mango feels. Ripe mangos are slightly soft to the touch; a medium-ripe fruit is slightly firm, and unripe mangos will be very firm. Flavor ranges from sour-tart to naturally sweet (ripe mangos), and they can be enjoyed at any stage of ripeness. Store unripe mangos at room temperature. If firm, place them in a brown paper bag for a few days to ripen. Once ripe and soft to the touch, they can be refrigerated to slow down ripening.

Cutting a mango is as easy as 1—2—3—4 once you navigate the large seed in the center. Be sure to wash the fruit, have a sharp knife, and have a clean cutting board dedicated to fruit/produce.

 1)     Slice down with stem on top using a chef’s knife (approx. ¼ in from the center)

2)     Repeat on the other side – cut close to the seed.

3)     Use a paring knife to cut long slices without permeating the skin. Cut a cross pattern to form chunks (if desired).

4) Use a large spoon to scoop out the pieces.

Tropical Mango Mania – Fun Foods for Tailgating 

  • Add chopped mangos to your favorite salsa.

  • Bring a stockpot--stir small chunks into Indian curry dishes, adding a sweet burst to spicy food.

  • Serve a tropical fruit salad with diced mangos, shredded coconut, grapes, and pineapple chunks.

  • Swirl a smoothie on-site with frozen mangos, milk or kefir, bananas, and ice.

  • Wow the crowd: Grilled chicken with mango ginger chutney from Mangos.org.

  • Make flatbread pizza on the grill: Mango Basil Barbeque Chicken Flatbreads from Hy-Vee.com.

  • Warm up and Plus it Up!™  with Progresso™ Protein Chickpea & Noodle canned soup. Go tropical: Stir in ¼ c. minced mango, ¼ c. coconut milk and 2 tsp. Thai red curry paste. Puree until smooth. Maximize the nutrition of canned of soup by adding a side of baby carrots, an apple, whole grain crackers, and a glass of low-fat milk! 

Watch WKBT (CBS) FOODIE FRIDAY segment on Mangos and Progresso Soup

Mango Basil Barbeque Chicken Flatbreads (Serves 4) 

Starting with shredded cheese and already-cooked chicken helps ensure you can prep this delicious app in 20 minutes. For a tailgating time-saver, use ready-to-go flatbread such as 10" Flatbread Pizza Crust or Stonefire brand.

 All you need:

  • ¾ c. 0.0% alcohol-free beer

  • 2 tbsp. basil pesto

  • 2 c. all-purpose flour

  • ½ tsp. salt

  • 2 tbsp. Gustare Vita olive oil

  • ¾ c. organic mango jalapeño BBQ sauce

  • 2 ¼ c. shredded mozzarella cheese, divided

  • ¾ c. rotisserie chicken

  • 1 c. chopped mango

  • ½ c. red bell pepper strips

  • Fresh basil, for garnish

    NOTE: Ready to go flatbread can be used instead of making the pizza crust from scratch.

 All you do:

1)     Place a large baking sheet in the oven. Preheat oven to 475 degrees.

2)     Stir together beer and pesto in a large bowl. Add flour and salt; stir with a fork until a dough ball forms. Turn dough onto a lightly floured surface; knead dough for 5 minutes to make a smooth ball. Cover with plastic wrap and let rest for 10 minutes.

3)     Divide the dough ball into four equal portions. Roll each portion into an 8x6-in. oval on a lightly floured surface. Brush with olive oil. Invert the dough ovals and place them on a large sheet of parchment paper; brush with olive oil.

4)     Transfer dough ovals from parchment paper to a hot baking sheet. Bake for 8 to 10 minutes, turning halfway through.

5)     Remove the baking sheet from the oven. Spread the flatbreads with BBQ sauce; top with 2 cups of cheese, chicken, mango, red pepper and 1/4 cup of the remaining cheese.

6)     Bake for 5 to 7 minutes or until the cheese is melted and bubbly. If desired, garnish with basil.

 Shop all of these ingredients at Hy-Vee Aisles Online.

Source: Mango-Basil Barbecue Chicken Flatbreads | Hy-Vee

Nutrition Facts per serving: 590 calories, 23 g total fat, 8 g saturated fat, 1110 mg sodium, 70 g total carbohydrates, 3 g dietary fiber, 15 g total sugars, 0 g added sugars, 24 g protein. Daily Values: Iron: 20%, Calcium: 30%. Vitamin D: 0%, Potassium: 6%

 More mango recipes: Mangos - All You Need To Know About Mango - Mango.org

Watch Harvest of the Month on WEAU (NBC)

Game On!

Get ready for game day with tropical, mouthwatering mango recipes. This winning approach is sure to treat your tailgating partners with naturally sweet, nutritious, and unique culinary options. Remember to plan ahead, pick the perfect mango for timely ripeness, and enjoy the game!

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC), is a regular guest on WKBT’s “Foodie Friday” and is a contributor to JacksonInAction blog.

The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the sponsored support of our sponsors (National Mango Board and Progresso Protein Soup).

Harvest of the Month Features Tomatoes and National Family Meals Month

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian

Texas Cavier is Harvest of the Month's (Tomatoes) featured recipe from Healthier Eating Made Easy by Hy-Vee Dietitians (Free cookbook download HERE) See the recipe below.

Harvest of the Month is celebrating tomatoes along with National Family Meals Month with some exciting ways to incorporate tomatoes into your family menus. Plus, Hy-Vee dietitians are offering a new free cookbook called Healthier Eating Made Easy. It’s a curated collection of family-favorite recipes that are delicious and nutritious (and will have everyone asking for seconds). From breakfast and snacks to appetizers, entrée dishes, and desserts. Learn insider tips on better-for-you mealtime solutions! Download your free cookbook copy HERE.

Make The Commitment – One More Meal!

Good Foods

Varieties: Nacho Cheeze, Dill Pickle, Tangy BBQ. 100% Plant based. Free of the top 9 Allergens. Gluten Free and Vegan. Use as a dip with crackers/chips/veggies or as an add-in to Ramp up your favorite recipes with bold flavor. 

  • Build on the basics and plan an extra family meal each week.

  • Family meals are associated with better weight management, improved physical and mental health.

  • Remember family meals can be any meal. If dinner is event-laden, have a family breakfast that day.

  • Screen-time/down time: Turn off technology such as cellphones, television, and emails

  • Here’s a budget-friendly entree starter list from the cookbook:

    –       Lentil Sloppy Joes (Page 50)

    –       Chicken, Bacon, Ranch "Non-Salad" Salad (Page 37)

    –       Turkey Taco Quinoa Skillet (Page 40)

    –       Macho Nachos (Page 37)

    –       Turkey Pumpkin Chili (Page 33)

    Pair these entrees with a quick vegetable side salad or sliced raw carrots, celery, and broccoli with a healthful dip such as hummus or Good Foods dips.

Tomato Time!

Fresh Versus Canned

Late summer is the time for harvesting local tomatoes, but when you need a fast, convenient ingredient, reach for the pantry for canned tomatoes. Harvested at their flavor and nutrition peak and processed within just a few hours, canned tomatoes are budget-friendly and speedy—with no washing or chopping required. Canned tomatoes also provide a bigger bonus when it comes to certain nutrients.

 Nutrition Bonus – Lycopene Activation

Tomatoes are nutrient-rich, with vitamins A and C, potassium, folic acid and fiber. When heated in the canning process, lycopene is activated, which is a powerful antioxidant. Tomato products account for more than 80% of the lycopene in the American diet and studies suggest that high lycopene intake is associated with lower rates of heart disease. 1

More Lycopene Benefits

According to the American Cancer Society, lycopene helps prevent gene damage. Eating abundant lycopene-rich foods, like tomato products (canned tomatoes, marinara sauce, salsa and tomato soup), may lower the risk of lung cancer and aggressive prostate cancer. Studies also show that people who eat plenty of plant foods rich in carotenoid antioxidants like lycopene have a lower risk of heart disease.

For more tomato recipes and tips visit: Tomato Wellness Council | Let’s Talk Tomato

Lentil Sloppy Joe

Recipe From Healthier Made Easier - page 50 by Tori Sajovec RD, LD Ankeny, IA. This plant-based spin on a family favorite will surprise you. It’s great tasting and loaded rich tomato sauce and good nutrition.

All you need:

  • 2 Tbsp olive oil

  • 3 clove(s) garlic, minced

  • 1 medium green bell pepper, seeded and chopped

  • 1 medium red bell pepper, seeded and chopped

  • ½ medium yellow onion, chopped

  • 1 cup dry lentils, rinsed

  • 1 cup low-sodium vegetable broth

  • 1 cup water

  • 1 (15-oz.) can Hy-Vee no-salt added tomato sauce

  • 1 tsp coconut aminos (or soy sauce)

  • 2 Tbsp ancho chili powder

  • 2 Tbsp yellow mustard

  • 1 tsp granulated sugar

  • ¼ tsp smoked paprika

  • Salt, to taste

  • 8 whole grain hamburger buns, split

All you do:

  1. Add olive oil to a medium saucepan over medium heat. Add garlic, green and red bell pepper, and onions to saucepan. Sauté until fragrant and crisp-tender, about 3 to 5 minutes. Remove from saucepan, set aside, and keep warm.

  2. Add lentils, vegetable broth, and water to saucepan, bring to a boil. Reduce heat, cover and cook for 30 minutes or until lentils are cooked through and stock is absorbed.

  3. Stir in half the tomato sauce, coconut aminos (or soy sauce), ancho chili powder, yellow mustard, sugar, and smoked paprika. Mix pepper and onion mixture back into lentils. Simmer for 5 minutes to heat through. Season, to taste with salt. If Sloppy Joes are too thick add more tomato sauce.

  4. When ready to serve, divide Lentil Sloppy Joes among 8 buns. Serve with a side salad, baked chips or raw veggie sticks with a healthful dip such as Good Foods.

Yields 8 Sloppy Joes Nutrition facts: 240 Calories serving

Total Fat: 7g Saturated Fat: 1.5g Trans Fat: 0g

Cholesterol: 40mg Sodium: 880mg 

Total Carbohydrates: 24g (Dietary Fiber: 7g Total Sugars: 8g Added Sugars: 0g)

Protein: 16g

Daily values: 0% vitamin D, 6% calcium, 15% iron, 15% potassium

Watch on NBC-TV

Texas Caviar 

From Healthier Eating Made Easy - Page 14

Makes 12 Servings

Ingredients:

  •  1 diced green pepper

  • 1 diced red pepper

  • 1 bunch cilantro, finely chopped

  • 3 diced jalapeños*

  • 1 red onion, chopped

  • 4 garlic cloves, minced

  • Juice of 1 lime

  • 1 (15-oz) can no-salt-added Eden organic black-eyed peas

  • 1 (15-oz) can no-salt-added Hy‑Vee black beans

  • 2 (10-oz each) cans no-salt‑added RO-TEL diced tomatoes and green chilies or Hy-Vee diced tomatoes, drained (for less spice)

  • 2 (14.5-oz each) cans Hy-Vee no-salt-added whole kernel corn

  • 1 (12-oz) bottle Bolthouse Farms Italian dressing

 Directions:

1. Combine all ingredients into a large bowl and refrigerate for 1-2 hours for best taste. Serve with whole-grain tortilla chips or use as a topping for your favorite meat.

*NOTE: Chile peppers contain volatile oils that can burn your skin and eyes. When working with jalapeños peppers, wear protective gloves.

NOTE: Recipe can be made in “half” for 6 servings.

 Serves 12 Nutrition facts: 140 Calories per serving
Total Fat: 2.5g Saturated Fat: 0g Trans Fat: 0g

Cholesterol: 0mg Sodium: 140mg Total Carbohydrates: 25g Dietary Fiber: 6g Total Sugars: 8g Added Sugars: 0g Protein: 5g

Daily values: 0% vitamin D, 2% calcium, 10% iron, 8% potassium

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, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Cool off with Cucumbers for Harvest of the Month

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian

It’s time for cool and crispy cucumbers! They’re a garden favorite and a great way to add fiber and fluids to your eating pattern. Learn more about this fantastic vegetable and be sure to sign up for the Hy-Vee Dietitian Hacks for Healthy Back-to-School Habits Challenge for a chance to win 1 of 4 $250 Hy-Vee gift cards. More details at the bottom of this post.

FUN FACTS FOR CUCUMBERS:

  • Contain up to 95% water.

  • Rich in important nutrients like vitamins K and C, and the mineral potassium.

  • Can help maintain bone health and blood pressure.

  • Burpless cucumbers have lower levels of cucurbitacin (a component that can cause gas production).

  • Perfect hot day snack: The cucumber is about 20 degrees cooler than the temperature of its surroundings.

Quick Pickled Cucumbers

All you need:

  • 2 Tbsp. Hy-Vee white vinegar

  • 1 tsp. Hy-Vee granulated sugar

  • ½ tsp. kosher salt

  • ½ tsp. Hy-Vee crushed red pepper 

  • 2 c. mini seedless cucumber, thinly sliced

  • ¼ c. red onion, thinly sliced

  • ¼ c. Short Cuts tricolor chopped peppers

  • 1 tsp. fresh dill, chopped, plus additional for garnish

All you do:

  1. Combine white vinegar, sugar, kosher salt, and crushed red pepper; stir to combine. Let stand for 5 minutes.

  2. Stir in cucumber slices, red onion slices, and tricolor chopped peppers. Sprinkle with fresh dill.

  3. Cover and refrigerate for up to 2 hours. If desired, garnish with fresh dill sprigs. 

Nutrition Facts: 6 servings. 10 calories per serving.

Recipe Source: Quick-Pickled Cucumbers | Hy-Vee

Ruthie Chipps, MS, RDN, CD, LD, Hosts "Harvest of the Month" on NBC-TV (WEAU-Eau Claire, WI)

watch on NBC-TV WEAU

***FREE Fruit & Vegetable Challenge in August. Join Hy-Vee Dietitian Hacks for Healthy Back-to-School Habits Challenge for a chance to win 4 $250 Hy-Vee gift cards! During this 1-week challenge, Hy-Vee dietitians will highlight the benefits of fresh produce and simple hacks for an easier and nutritious back-to-school. Throughout the challenge, you will receive reminders to track and self-reflect on your progress meeting your produce goals. CLICK HERE TO REGISTER

Visit Hy-Vee.com/Health to sign up today. Brought to you in partnership with the Foundation for Fresh Produce.

Make it stand out

Whatever it is, the way you tell your story online can make all the difference.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.

To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios

Hydrate with Beautiful Bok Choy in July - Harvest of the Month!

By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Registered Dietitian

Baby Bok Choy

Bok Choy - Harvest of the Month: Harvest of the Month is a community initiative that encourages people to explore and increase their intake of produce. Participants include schools, hospitals, grocery stores and businesses. This month the Asian vegetable bok choy is featured. It’s crispy, refreshing and growing in popularity. The entire stalk is edible including the dark green leaves and crunchy stem.

Bok choy is a member of the cruciferous family – which means it’s high on the healthy scale. Cruciferous vegetables like bok choy, cauliflower, broccoli, Brussels sprouts and cabbage are rich in nutrients linked to health promotion and disease prevention.

Nutrition: Bok choy contains vitamins A, C, K, folate, calcium and iron. It’s also rich in antioxidants - compounds found in plant-based foods which play a role in reducing the risk of chronic diseases. Eating a wide variety of colorful fruits and vegetables boosts intake of antioxidants. Aim for 5 or more per day.

Cooking Tips: Bok choy can be enjoyed simply raw as you would celery and carrot sticks. Toss bok choy into stir fries, soups, salads and appetizers. Refrigerate bok choy in its whole form and wash/chop just before eating or adding to a recipe.

Hydration: Bok choy is composed of about 95 percent water so it’s an excellent food for hydration. It’s important to consume plenty of fluids for overall health but many people are not reaching their daily goal. The National Institute for Health states standard fluid needs for women are 9 cups (72 oz.) a day and for men 13 cups (104 oz.) a day.

Hy-Vee Hydration Challenge: During July Hy-Vee dietitians are offering a free one-week Functional Beverage Hydration Challenge.

  • Track your intake for one week and you’ll be put in a drawing for a chance to win one of five $100 Hy-Vee gift cards!

  • During this 1-week challenge dietitians will highlight the benefits of different functional beverages and how they can meet your wellness needs.

  • Throughout the challenge, you will receive reminders to track and reflect on your progress meeting your fluid goals. Challenge sponsors include Liquid I.V., Hop WTR, Remedy Kombucha, Core Power, and Smart Water.  

  • Register for the FREE Hydration Challenge HERE

Glazed Salmon with Bok Choy

Ingredients for Glazed Salmon with Bok Choy

Baby Bok Choy

For this Hy-Vee recipe and many more, click here: Glazed Salmon with Bok Choy | Hy-Vee

Harvest of the Month Recipe: Glazed Salmon with Bok Choy

4 Servings 10 min Prep | 25 min Total

All you need:

  • ¼ c. Hy-Vee light soy sauce

  • 3 Tbsp. Hy-Vee honey

  • 4 tsp. rice wine vinegar

  • ½ tsp. sesame oil

  • 4 (4-oz. each) Coho salmon fillets (or other variety)

  • 4 c. bok choy, chopped

  • 1 large carrot, peeled and cut into ribbons (or ½ c.  shredded carrots)

  • 2 small cucumbers, thinly sliced

  • 2 tsp. sesame seeds

  • Lime or lemon wedges, for serving

    All you do:

    Preheat oven to 425 degrees. Line a baking sheet with parchment paper. For glaze, whisk together soy sauce, honey, vinegar, and sesame oil in a small bowl. Reserve half of mixture for salad. 

  • 2. Place salmon, skin side down, on prepared baking sheet, generously brush with half of glaze. Bake for 15 to 17 minutes or just until fish flakes easily with a fork (145 degrees). Remove fish from oven and keep warm.

  • 3. Assemble salads. Arrange bok choy, carrot ribbons, and cucumber slices on four plates. Top each salad with salmon and sprinkle with sesame seeds. Serve with the remaining half of glaze and lime (or lemon) wedges.

Nutrition Facts (Makes 4 Services) Per Serving: Approx. 330 Calories.  Total Fat: 17g (Saturated Fat: 3.5g, Trans Fat: 0g), Cholesterol: 60mg, Sodium: 630mg, Total Carbohydrates: 20g (Dietary Fiber: 2g, Total Sugars: 17g, Added Sugars: 14g), Protein: 25g, Daily Values: 6% Iron, 10% Calcium, 60% Vitamin D, 15% Potassium.

Recipe credit: Hy-Vee, Inc. Photo Credit: Ruthie Chipps

CLICK TO Watch Bok Choy on NBC-TV (WEAU)

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, Hy-Vee La Crosse, local school districts, The Library and the community. TV segments are hosted by Hy-Vee Dietitian Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, Wisconsin.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a contributor to JacksonInAction blog.

To learn more about Ruth and the Dietitian Services offered at Hy-Vee La Crosse and Winona click here: Hy-Vee Dietitians Bios