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

April 15, 2025 Kitchen Icons

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!

March 19, 2025 Kitchen Icons

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 - Beets with a Holiday Snack Bar

December 10, 2024 Kitchen Icons

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

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.

Harvest of the Month - Holiday Cranberry Chutney and a Festive Bubbly Beverage!

November 13, 2024 Kitchen Icons

**Recipe source:** Cranberry-Apple Chutney

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

Cranberry-Apple Chutney (Serves 16). This brightly colored, robust condiment is sweet, savory, spicy and bitter. Spoon it on a sandwich made with holiday leftovers.

All you need:

1 Tbsp. canola oil
¼ c. chopped white onion
2 tsp. grated fresh ginger
2 clove(s) garlic, minced
¼ tsp. salt
¼ tsp. crushed red pepper
3 c. fresh or frozen cranberries
1 tart baking apple, peeled and finely chopped, such as Granny Smith
1 sweet-eating apple, peeled and finely chopped, such as Jazz
6 Tbsp. packed brown sugar (or sugar substitute)
3 Tbsp. apple cider vinegar

All you do:

1. Heat oil in a large saucepan over medium-high heat. Add onion, ginger, garlic, salt, and red pepper. Cook and stir for two minutes, or until the onion has softened.

2. Stir in cranberries, apples, brown sugar (or substitute) and vinegar. Bring to boiling; reduce heat. Simmer, uncovered, for 20 minutes or until cranberries pop and chutney thickens. Cool to room temperature. Cover and refrigerate for up to three days.

Nutrition facts per serving: 50 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 40 mg sodium, 11 g total carbohydrates, 1 g dietary fiber, 8 g total sugars, 0 g protein

Daily Values: Vitamin C: 6%, Iron: 0%, Calcium: 0%,

Recipe source: Cranberry-Apple Chutney

Ruthie Chipps, MS, RDN, Hy-Vee Dietitian. Host of NBC-TV “Harvest of the Month” CLICK TO VIEW ON NBC-TV

Watch it on nbc-tv (WEau)

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 OLIPOP.

The Five-A-Day Festive Holiday Table

November 13, 2024 Kitchen Icons

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

Cranberry Sweet Potato Stuffing | Hy-Vee

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

Tropical Tailgating Tastes With Mangos for Harvest of the Month

October 9, 2024 Kitchen Icons

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!

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

Mango-Basil Barbecue Chicken Flatbreads | Hy-Vee. Recipe Photo: Hy-Vee, Inc.

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

September 10, 2024 Kitchen Icons

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:

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.
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.
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.
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 Hy-Vee Dietitian Ruthie Chipps on NBC-TV with Harvest of the Month - Tomatoes

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

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

August 9, 2024 Kitchen Icons

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:

Combine white vinegar, sugar, kosher salt, and crushed red pepper; stir to combine. Let stand for 5 minutes.
Stir in cucumber slices, red onion slices, and tricolor chopped peppers. Sprinkle with fresh dill.
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.

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

July 17, 2024 Kitchen Icons

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

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

**Ingredients for Glazed Salmon with 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

**“Glazed Salmon with Bok Choy” with Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Dietitian on NBC (WEAU-TV) July 19th, 2024.**

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.

Strawberries are the feature for Harvest of the Month in June

June 9, 2024 Kitchen Icons

Cherries for Harvest of the Month - How sweet they are!

April 5, 2024 Kitchen Icons

by Ruth Chipps, MS, RDN, Communications Director for Jackson In Action

Cherries are ripe with good nutrition and this month we celebrate this lucious fruit.

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

Pineapple is Perfect! for Harvest of the Month

December 15, 2023 Kitchen Icons

By Ruthie Chipps, MS, RDN, Jackson In Action Communications Director

Pineapple is a deliciously flavorful tropical fruit that is rich in vitamin C and antioxidants. It also has a good amount of fiber and contains 60 calories per 2 slices (114 g). Enjoy pineapple fresh, sauteed, baked or blended in smoothies.

Tips on cutting and storing:

Cutting: Cut off the top and bottom of the pineapple. Slice off the skin from top to bottom, making sure to remove all the eyes then slice into desired pieces.
Storing: Keep pineapples at room temperature for a few days before cutting. The pineapple should have a sweet scent before cutting. Store at room temperature for 1-2 days before cutting. Once cut, keep pineapple in air tight containers in the refrigerator for 4-5 days.

Harvest of the Month - it's BROCCOLI

November 28, 2023 Kitchen Icons

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

Harvest of the Month on NBC-TV. Festive Broccoli Saute with Cranberries

View Harvest of the Month -Broccoli on NBC-TV

Broccoli is a highly nutritous cruciferous vegetable. It's a cousin to kale, cabbage, cauliflower and Brussels sprouts. Broccoli has a thick main stalk with dark green leaves and tree-like florets.

Broccoli Nutrition Facts: Broccoli is low in calories and fat with excellent sources of fiber, vitamins, minerals, and antioxidants.

One cup (90 g) of raw, chopped broccoli provides approximately:

Calories: 35
Protein: 2.3 g
Carbs: 5.6 g
Fiber: 2.2 g
Fat: 0.3 g
Vitamin C: 91% of the Daily Value (DV)
Vitamin K: 77% of the DV
Folate: 15% of the DV

Broccoli also contains small amounts of other nutrients, such as vitamin A, manganese, potassium, iron, calcium, and magnesium.

The Health Halo of Broccoli

Broccoli is rich in compounds that have cancer-prevention effects and may also help improve heart health. Some of the natural components include phytochemicals (glucosinolates, flavonoids, and phenolic acids) and other antioxidants.

Cooking Tips for Broccoli

Enjoy broccoli raw or cooked but remember that different cooking methods will change the flavor, texture and nutrient content.

Prep it: Trim florets from the stalk and cut them into bite-sized pieces. The stalk can be peeled to allow for a softer product.

Blanch it: Bring a large pot of water to a boil with a sprinkle of salt. Add the broccoli florets and boil for approx. 1- 2 minutes or until the color is bright green. Drain then plunge into iced water to stop the cooking process. Repeat with the broccoli stems, cooking them for 1.5 to 2 minutes. Blanching broccoli helps keep it green and firm. Broccoli can then be frozen for future use.

Roast it: Preheat oven to 425°F. Line a baking sheet with parchment paper. Toss the broccoli with olive oil, salt, and pepper. Roast approx. 18 to 20 minutes, until tender and lightly browned.

Sauté it: Heat olive oil in a skillet over medium-high heat. Add broccoli florets with minced garlic, salt, and pepper. Stir occasionally for 8 - 10 minutes, until slightly tender.

BROCCOLI SAUTE WITH CRANBERRIES

1 lb. Broccoli (cut into small florets – peel the stalks and cut into ½ in pieces.
1 tbsp Olive oil
2 Garlic cloves (sliced)
½ tsp Salt
½ tsp Pepper
1 tbsp. Lemon juice
¼ cup Dried cranberries
¼ cup Walnuts or other nuts chopped
2 Tbsp. Feta or blue cheese crumbles

Method:

In a large skillet, over medium heat, add olive oil and garlic. Cook the stalks for a few minutes then add the broccoli florets.

Season with salt and black pepper. Add 2 tablespoons of water, cover the skillet and cook on low for 3 to 4 minutes.

Check to ensure the stalks (stems) are tender. If not, cook uncovered for another 2 minutes.

Add the cranberries and walnuts (or other nuts).

Drizzle with lemon juice. Toss with dried cranberries. Sprinkle with feta cheese or blue cheese. Taste and adjust seasoning adding a pinch of salt and black pepper as needed.

Pro tip – Avoid cooking broccoli covered for more than 4 minutes because it may lose its bright green color and become soft.

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.

Sweet Citrus! Oranges for Harvest of the Month

October 25, 2023 Kitchen Icons

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

Oranges are a refreshing and healthy fruit. Enjoy them throughout the year and look for peak choices during winter in the United States.

Let's take a look at the many options for using fresh oranges.

Cooking Tips:

Whether it's sweet or savory flavors, include this colorful citrus fruit regularly:

Toss segments into hot cinnamon oatmeal or cool vanilla yogurt.
Squeeze oranges into smoothies.
Grate orange zest (from the skin) into baked goods like cookies and quick breads.
Stir-fry oranges in Asian dishes with pork and chicken.

Nutrition:

Oranges provide an excellent source of vitamin C, fiber, folate and potassium.
Oranges may help repair damaged cells in the body via naturally occurring antioxidants.
Potassium plays a role in supporting healthy blood pressure and supports heart health.
Fiber assists with digestion and provides a feeling of fullness.

Varieties of Oranges

Navel – Large, easy to peel with a sweet flavor.

Valencia – Thin skin with slightly tart flavor.

Blood Orange – Dark rich red color and sweet flavor.

Harvest of the Month is on WEAU-TV (NBC). Check back for new segments.

View previous segments here

ORANGE & APPLE CRAISIN SALAD

2 tablespoons olive oil
2 tablespoons red wine vinegar
2 1/2 tablespoons orange juice 1/2 cup craisins (or raisins)
2 oranges
1 apples
1/3 cup pecans (or walnuts, roughly chopped)
1/4 teaspoon salt (or to taste)
1/4 teaspoon pepper (or to taste)

Method; In a large bowl, whisk the olive oil, red wine vinegar, and orange juice. Add the craisins and set aside.
Peel the orange and cut it into small pieces.
Core the apples and cut them in small pieces.
Add the oranges, apples, pecans to the bowl with craisins. Add salt and pepper to taste.
Toss everything together and serve.

**CLICK HERE:** **View this Harvest of the Month segment from 2020 that features lettuce greens with oranges.**

Harvest of Month - Orange Dressing with Fruit & Greens

Ingredients (Serves 4):

1/4 cup orange juice
3 tablespoons vinegar
1 Tbsp. mustard (Dijon or other)
1 1/2 tablespoons white sugar
2 Tablespoons olive oil
Salt & Pepper (pinch of each)
8 cups greens (romaine, lettuce, spinach, or other)
2 cups vegetables, chopped (broccoli, cabbage, carrots, cauliflower, celery, peppers, onions, or tomato)
2 cups fruit, chopped (apples, berries, grapes, or oranges)

Method: Combine dressing ingredients in a container with a screw top or whisk with a fork. Close tightly and shake until combined. Store in refrigerator until ready to use (up to 1 week). For each salad, top 2 cups of greens with 1/2 cup vegetables and 1/2 cup fruit. Take dressing from the refrigerator and shake hard to combine ingredients again. Drizzle 2 tablespoons of dressing onto each salad.

Tips: Use any fruit juice you want. Leave out the sugar with sweeter juices such as pomegranate or clementine. This salad dressing will be thinner than store bought salad dressing.

Nutrition Facts - servings per recipe / Serving Size: 3 cups salad with 2 Tablespoons dressing. Approx. 160 Calories,7g Fat, 21g Carb., 5g fiber, 3g Protein

Watermelon is “Nature’s Candy” for Harvest of the Month

August 4, 2023 Kitchen Icons

By Ruthie Chipps, MS, RDN, Communications Dir. for Jackson In Action

Celebrate the sweet and refreshing flavor of watermelon for Harvest of the Month in August. It’s the perfect summer treat!

How Sweet it is!

Check out this fun and engaging video from with Registered Dietitian and “Rockstar” (www.Jump withJill.com) that features watermelon!
**Click to view**

Thai Watermelon Salad. Receipe and photo: Ruthie Chipps

Watch Watermelon Salad Segment on NBC-TV

Thai Watermelon Salad

Ingredients:

1/3 Cup seasoned rice vinegar
2 Tbsp. toasted (dark) sesame oil
1 ½ teaspoon soy sauce
1 Tbsp. minced fresh ginger (or refrigerated paste)
Dash of cracked pepper to taste
1 teaspoon chili paste or Sriracha sauce
6 Cups diced seedless watermelon
½ Cup feta cheese (optional)
½ Cup chopped mint or cilantro
Optional: 8 Tablespoons dry roasted and salted peanuts, chopped or pumpkin seeds

Instructions:

Whisk together the vinegar, oil, soy sauce, ginger, pepper and chili paste. Toss with rest of the ingredients. Serve on salad greens. Sprinkle the cilantro (or mint) and optional peanuts (or pumpkin seeds) over the watermelon and feta cheese.. Servings: Makes 8 Servings. Approx. 90 Calories per 1 c. serving

Watch this slight twist on the above recipe with the addition of cucumbers, garlic and onions. Video from BWELLthy.

Cucumber Watermelon Thai Salad

This “variation” recipe shown in the video above, pairs watermelon with crunchy cucumber - a winning combination:

Ingredients:

¼ Cup orange juice
½ Cup seasoned rice vinegar
2 Tbsp. toasted (dark) sesame oil
1 ½ teaspoon soy sauce
1 Tbsp. minced fresh ginger (or refrigerated paste)
1 tsp. fresh garlic, fine mince
Dash of cracked pepper to taste
1 teaspoon chili paste or Sriracha sauce
2 Cups cucumber, finely chopped
6 Cups diced seedless watermelon
½ Cup chopped green onions (or red)
½ Cup chopped cilantro
Optional: 8 Tablespoons dry roasted and salted peanuts, chopped

Instructions: Whisk together the ginger, garlic, vinegar, juice, oils, soy sauce and chili paste. Toss with the rest of the ingredients. Serve on salad greens. Sprinkle the green onions, cilantro and optional peanuts over the watermelon. Garnish with fresh cracked pepper to taste. If desired, add grilled chicken, salmon or shrimp for an entrée salad. Servings: Makes 8 Servings. Approx. 90 Calories per 1 c. serving

Watermelon Nutrition: Watermelon has more lycopene than any other fresh fruit or veggie. Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders. Other Nutrients:

Vitamin A - Hels keep skin and bones healthy, resists and fights infections, maintains good eyesight.

Vitamin C - Needed for blood clotting and preventing excessive bleeding.

Potassium - Helps lower blood pressure and is important for nerve function.

Fast Fact: Watermelons are in the same gourd family as squash and cucumbers

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.