July Harvest of the Month Features Eggplant at BRMH and on WEAU-TV, Eau Claire

 

 June 18, 2018, Black River Falls, Wis. For immediate release

Eggplant season is here and it’s time to include this purple healthy eating sensation on the menu.  The name eggplant simply describes its shape—not it’s nutrition value, which is very low in calories and carbohydrates.  Harvest of the Month is a Jackson County initiative that highlights a different produce item every month. July features eggplant cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipes is also available at www.brmh.net/recipes.

Fresh eggplant baked with herbs, marinara sauce and cheese is the featured recipe during these dates and locations: 

  •    WEAU-TV-13 Wed. July 12, 4 p.m. Newscast. “Eggplant” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD.
  • BRMH Hospital - Harvest of the Month Eggplant Event –Thurs. July 26, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
Photo: Katie Schmidt

Photo: Katie Schmidt

“Eggplant is best baked, sautéed or stir-fried,” explained Ruth Lahmayer Chipps, Registered Dietitian Nutritionist at Black River Memorial Hospital. “It has a mild flavor and will absorb the seasoning that is utilized. Our “Eggplant Parmesan Bake” recipe this month has a traditional Italian flavors with oregano,garlic, marinara sauce, mozzarella and Parmesan. Eggplants  are cut in half into edible “boats” that hold sautéed eggplant, sauce and topped with melted cheese.  It’s super easy and is fun to prepare.”

Eggplant nutrition:  A half cup of cooked eggplant has only 20 Calories and provides a wide variety of nutrients as well as fiber.  

Featured Harvest of Month July Recipe:

Photo: Katie Schmidt 

Photo: Katie Schmidt 

Eggplant Parmesan Bake

PREP TIME: 20 MINUTES TOTAL TIME: 70 MINUTES

Makes 8 Servings (2/3 c. each)

Ingredients:  

  • 1 1/2 c. marinara sauce, divided
  • 2 medium eggplants, halved
  • 1 tbsp. extra-virgin olive oil
  • 1 medium onion, chopped
  • 1 tsp. dried oregano (or 1 Tbsp. fresh)
  • Kosher salt
  • Freshly ground black pepper
  • 2 cloves garlic, minced
  • 1 c. chopped tomatoes
  • 1 large egg, lightly beaten
  • 2 1/2 c. shredded mozzarella, divided
  • 1 c. freshly grated Parmesan
  • 1/4 c. Italian bread crumbs
  • 1/4 c. basil or parsley, minced

Method:

Preheat oven to 350°. Spread about 1 cup marinara sauce in the bottom of a medium baking dish.

Using a paring knife and spoon, hollow out the eggplants leaving about a 1/2” thick border around skin to create a boat. Roughly chop scooped out eggplant.

Drizzle 1 c. marina sauce in baking dish and place eggplant boats on sauce.

In a large skillet over medium temp., heat olive oil. Add onion and cook until soft, about 5 minutes. Stir in chopped eggplant and season with oregano, salt and pepper. Cook, stirring often, until the eggplant is golden and tender, about 5 minutes. Stir in garlic and cook until fragrant, about 30 seconds. Transfer mixture to a bowl.

To the bowl with the eggplant mixture, add chopped tomatoes, egg, 3/4 cups shredded mozzarella, and ½ cup marinara. Mix until just combined. Scoop mixture into eggplant boats. Top with remaining mozzarella, Parmesan and bread crumbs. Finish with dollops of the remaining marinara sauce.

Bake until the eggplants are tender and the cheese has melted, about 50 minutes (test with a fork).

Garnish with basil and serve warm.

Makes 8 Servings.  Nutrition info. per serving (2/3 c.): Approx. 240 Calories, 12 g Fat, 20g Carb., 4g Fiber, 15g Protein.

 

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.  www.JacksonInAction.org

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

Video is also available at www.brmh.net/recipes

Crispy Aspargus Ribbon Salad--a New Tasty Twist

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

Photo credit: Katie Schmidt

Photo credit: Katie Schmidt

Asparagus is a nutrition superstar and May and June are the months to celebrate this delicious vegetable. Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. May features asparagus cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. Fresh asparagus “ribbons” are the headliner in the featured recipe. 

Asparagus is rich in compounds that may help reduce the risk of diseases such as cancer and promote healthy aging. Beyond the health benefits, asparagus is delicious and versatile—it’s commonly roasted, steamed, grilled, boiled and sautéed. The featured recipe this month uses fresh uncooked asparagus shaved into crispy ribbons tossed with a lemon parsley dressing.

Asparagus Tid Bits:

  • Asparagus is related to onions, leeks and garlic.

  • Most asparagus is grown in California but can be found in local markets mid-May to mid-June.

  • Prepare by removing the woody ends, gently bend the end of each asparagus spear until it snaps naturally.

  • For best results store upright in fridge with a damp paper towel on the ends. Cover lightly with plastic.

Asparagus Nutrition

Nutrient-dense;  high in folic acid; good source of potassium, fiber, vitamin B-6, Vitamins A, C, and thiamine. Ranked among the top fruits and vegetables for its ability to reduce the effect of cell damage and promote healthy aging. 

Featured Harvest of Month May Recipe:

CRISPY ASPARAGUS LEMONY RIBBON SALAD

Crispy Asparagus Lemony Ribbon Salad

This  spring favorite takes on a new twist with uncooked crispy asparagus ribbons. They're easy to make with a simple potato-peeler.  The garlic lemon parsley vinaigrette brings a burst of freshness to the crispy salad with spring radishes, feta cheese and walnuts. See the video above for action and details.

Dressing: 

  • Zest of 1 lemon

  • 3 tablespoons fresh lemon juice

  • 1 tablespoon white vinegar

  • 2 t. sugar

  • 2 tablespoons olive oil

  • 2 tablespoons fresh parsley chopped

  • 1 clove garlic minced

  • ½ teaspoon kosher salt to taste

  • ¼ t. ground black pepper

Salad:

  • 1 bunch fresh asparagus

  • ½. c. thin sliced radishes

  • ¼ c. red onion thinly sliced

  • ½ cup walnuts chopped

  • ½ cup feta cheese crumbles

Method:

  • Stir together dressing ingredients.

  • Make asparagus ribbons: Place spear flat on cutting board and shave with a carrot/potato peeler.

  • Put ribbons in medium bowl. Add dressing to asparagus (use about half of dressing or more). Add the additional vegetables, walnuts and feta cheese if desired. Keep extra dressing in refrigerator.

  • Makes 6 Servings. Nutrition information per serving (2/3 c.): 170 Calories, 13g Fat, 7g Carb., 3g Fiber, 7g Protein

More OPTIONS FOR SERVING: Top with chopped cooked eggs and/or chopped avocado; Add cooked lentils for protein.

(See recipe video at www.brmh.net/recipes).

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

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

 

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos.

 

Celebrate Asparagus in May with Harvest of the Month!

May 1, 2018, Black River Falls, Wis. 

Asparagus is a nutrition superstar and May is the season to celebrate this delicious vegetable. Harvest of the Month is a Jackson County initiative that highlights a different produce item every month. May features asparagus cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. Fresh asparagus “ribbons” are the headliner in the featured recipe. Following are the dates and details: 

  • WEAU-TV-13 Thursday May 17, 4 p.m. Newscast. “Asparagus” live cooking demo with Black River Memorial Hospital Registered Dietitian, Ruth Lahmayer Chipps, MS, RDN,CD.
  • BRMH Hospital - Harvest of the Month Asparagus Event – Wed. May 23, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.

“Asparagus is rich in compounds that may help reduce the risk of diseases such as cancer and promote healthy aging,” explained Ruth Lahmayer Chipps, MS, RDN, CD, registered dietitian nutritionist at Black River Memorial Hospital.  “Beyond the health benefits, asparagus is delicious and versatile—it’s commonly roasted, steamed, grilled, boiled and sautéed. The featured recipe this month uses fresh uncooked asparagus shaved into crispy ribbons tossed with a lemon parsley dressing.

Photo Credit: Katie Schmidt

Photo Credit: Katie Schmidt

Featured Harvest of Month May Recipe:

SPRING ASPARAGUS Lemony RIBBON SALAD

Lemony Parsley Dressing:

  • Zest of 1 lemon
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon white vinegar
  • 2 t. sugar
  • 2 tablespoons olive oil
  • 2 tablespoons fresh parsley chopped
  • 1 clove garlic minced
  • ½ teaspoon kosher salt to taste
  • ¼ t. ground black pepper

Salad:

  • 1 bunch fresh asparagus
  • ½. c. thin sliced radishes
  • ¼ c. red onion thinly sliced
  • ½ cup walnuts chopped
  • 1/2 c. feta cheese crumbles

Method:

  • Stir together dressing ingredients.
  • Make asparagus ribbons: Place spear flat on cutting board and shave with a carrot/potato peeler.
  • Put ribbons in medium bowl. Add dressing to asparagus (use about half of dressing or more). Add the additional vegetables, walnuts and feta cheese if desired. Keep extra dressing in refrigerator.
  • Makes 6 Servings. Nutrition information per serving (2/3 c.): 170 Calories, 13g Fat, 7g Carb., 3g Fiber, 7g Protein

More OPTIONS FOR SERVING: Top with chopped cooked eggs and/or chopped avocado; Add cooked lentils for protein.

(See video at www.brmh.net/recipes).

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

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

Video is also available at www.brmh.net/recipes

Photo: Katie Schmidt

April Harvest of the Month Features Local Greens at BRMH and on WEAU-TV, Eau Claire

April brings spring showers and a fresh focus on produce. Harvest of the Month is a Jackson County initiative that provides new ideas for incorporating produce into a healthy eating pattern. April features local mixed greens with a live cooking demo on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. Following are the dates and details: 

  • WEAU-TV-13 Friday April 20, 4 p.m. Newscast. “Local greens” live cooking demo with Black River Memorial Hospital Registered Dietitian, Ruth Lahmayer Chipps, MS, RDN, CD. SEE LINK BELOW

  • BRMH Hospital Harvest Event and Local Greens Display– Wed. April 25, 11:30am – 12:30 pm. BRMH Café

“There are so many interesting leafy greens that can add flavor and visual appeal,” explained Ruth Lahmayer Chipps, MS, RDN, CD, registered dietitian nutritionist at Black River Memorial Hospital.  “Varieties include Green leaf, Red Leaf, Romaine, Bibb, Iceberg, Arugula, Escarole, Spinach and Kale. For best results when washing greens, use a salad spinner which removes excess liquid.”

Getting greens nearby: Jackson County is fortunate to have two aquaponics operations. These are aquaculture systems where the waste produced by farmed fish supplies nutrients for plants grown in water which purifies the water.  Year-round operations that produce fish and leafy greens are:  www.floatinggardens.farm/ - a family farm in Mindoro and  ww.superiorfresh.com/  - a large operation in Northfield. Find local lettuce in Black River Falls at The Corner Market, Hansen’s IGA, and Kwik Trip stores.  Check labels for growing location.

MixedGreens_WEAU.jpg

 Harvest of Month - Orange Dressing with Fruit & Greens

(Print it HERE)

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

4 servings per recipe / Serving Size: 3 cups salad with 2 Tablespoons dressing

Approx. 160 Calories,7g Fat, 21g Carb., 5g fiber,  3g Protein

WATCH THE VIDEO!

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

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

Video is also available at www.brmh.net/recipes

 

 

The Mediterranean Diet: The Heart Healthy Choice

By: Patricia Esparza, 5210 Contributor

Mediterranean-Basil-Olive-Oil-Healthy-Eat-Tomatoes-1412361.jpg

Cardiovascular disease and cancer are still some of the leading causes of death in the United States and the prevalence of these diseases are lower in countries along the Mediterranean sea. 

In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular death. It's also been supported that the Mediterranean diet lowers LDL (bad cholesterol) and raises HDL (good cholesterol). 

The Mediterranean diet is full of fresh fruits and vegetables, especially beans. And healthy fats, which can be found in foods such as olive oil, safflower oil, nuts, and fish. 

If you are interested in following the Mediterranean diet, here are some key points to follow

  • Eat plant-based foods for most of your meals. The Mediterranean diet's entrees are primarily plant-based!
  • Use a variety of spices instead of table salt to reduce the amount of sodium you eat
  • Limit red meat to a few times a month, and increase the amount of seafood in your diet!
  • Replace butter with olive oil!
  • Reduce refined grains and replace them with whole grains

References: mayoclinic.org

Mediterranean pyramid.jpg

Try this Delicious Mediterranean Hummus Dip with White Beans, Leeks and Artichokes

Print Recipe HERE

Oh Sugar!

By Patricia Esparza, JIA Contributor

52 Weeks of 5210 short logo.jpg
sugar.jpg

Oh, Sugar! When we think of added sugar, we often think of pastries or refined sugar poured onto cereal or in coffee.

"Added sugar" can be defined as any  "sugars and syrups that are added to foods or beverages when they are processed or prepared." Some of the biggest sources of added sugar in the American diet are not necessarily from pastries or those sweet cakes. In fact, the USDA reports that the average American consumes between 150 and 170 pounds of refined sugars in just one year!   

If possible, avoid sugary beverages from your diet. They are a significant source of added sugars, and can contribute to increased weight.

Here are some tips on limiting added sugars and sugary beverages while being able to enjoy a sweet treat. 

  • Add sliced cucumber, fresh/frozen berries, apple slices or other fruit to your water so that you have a fresh flavor without all the sugar.

  • If you aren't sure whether a product has added sugars, look at the ingredients for words like "ose", nectar, or syrup. This is a good indication that it contains added sugar.

  • Try to drink water or milk with every meal instead of soda, juice, or sports drinks. 

  • Choosing beverages, such as low-fat or fat-free milk and plenty of water.

Remember that moderation is key, and that enjoying a sweet beverage once in a while is okay! 

For more information on 5210, visit www.jacksoninaction.org/5210intro/

For more information on 5210, visit www.jacksoninaction.org/5210intro/

National Report: Jackson in Action Coalition Recognized as Leader in Rural Community Health

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

December 20, 2017  - Black River Falls, Wisconsin

A new national report from Robert Wood Johnson Foundation (RWJF) highlights Jackson County’s healthy living coalition (www.JacksonInAction.org) as an innovator in health and equity for rural communities. The report is based on a forum recently held in Black River Falls coordinated by Wisconsin Office of Rural Health (WI-ORH) and the NORC Walsh Center for Rural Health Analysis.  Jackson in Action coalition members were the featured panelists at this event.

“Our coalition is one of only four chosen nationally to provide guidance for engaging rural communities and overcoming barriers to health and community development efforts,” explained Nicole Schweitzer, Chair of Jackson In Action.  “This was truly an honor and we are pleased that our efforts in Jackson County will be shared with other coalitions across the country through this report.”

The report seeks to understand efforts to improve rural health and equity, with attention to assets and partners across sectors. Lessons learned in the Black River Falls community are outlined, focusing on how they may apply to broader regions. A set of recommendations for national stakeholders is also highlighted.

Key points in the report include an imperative to engage youth, health departments, tribal members, community members, businesses, faith-based organizations, hospitals, and seniors to improve health and equity in the community. Other important partners cited were non-profit organizations, law enforcement, local government, cooperative extension, and economic development organizations. The opportunity to include partnerships with other community organizations to identify common goals, visions, strategies, and mutually beneficial approaches to working together is emphasized.

The report provides details in six key areas including mentorship and leadership, state and local advocacy, increasing awareness of health equity, local and regional data collection, outreach/support and recommendations for funders. Despite challenges, a multitude of successful efforts to improve health and equity in the community and broader regions were revealed.  

In 2010, the Children’s Health Insurance Program (CHIP) and the 2010 County Health Rankings led to the development and implementation of programs to address health priorities in the county. Jackson in Action was established in 2011 as a result of CHIP, and the coalition is a facilitator of positive changes in the community. Jackson County first appeared at 71 out of 72 counties in 2010 for overall health (smaller ranking is equated with a healthier county). Recently Jackson County improved to 32nd in 2017. . (countyhealthrankings.org).  Partners in JIA include 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, local school districts, Friends of the Library, Hanson’s IGA and the community.                                                             

The full RWJF report can be viewed here

JIA Committee 12/20/17  Front:  Diane Moen-Ross, Bethany Hale, Kathleen Clemons, Nicole Schweitzer, Kim Schlifer, Kristi Hanson. Rear: Barb Brower, Dawn Jacobson, Gavin Scray, Ruth Chipps, Jeff Polzin, April Duval      …

JIA Committee 12/20/17  Front:  Diane Moen-Ross, Bethany Hale, Kathleen Clemons, Nicole Schweitzer, Kim Schlifer, Kristi Hanson. 

Rear: Barb Brower, Dawn Jacobson, Gavin Scray, Ruth Chipps, Jeff Polzin, April Duval                                              Photo Credit: Ruth Chipps

The Take Action Cycle shows us HOW to create a healthy community ( From Robert Wood Johnson Foundation) 

The Take Action Cycle shows us HOW to create a healthy community ( From Robert Wood Johnson Foundation) 

 

Harvest of the Month is Grapefruit!

Watch this video for an amazing new twist:  Grapefruit-Cran Sauce!

Did you know that:  

  • Grapefruit vary in color from white or yellow to pink and red.
  • They range from acidic and even bitter to sweet and sugary.
  •  Excellent source of Vitamin C. The juices, peels, and pulps all provide nutritional benefit.
  •  It's a cross between an orange and a pomelo.
  •  Provides powerful antioxidant benefits, containing lycopene, beta carotene, and active plant compounds.
  •  Can provide health benefits for the skin, blood pressure, heart health, and disease prevention.

Note: Please talk with your healthcare provider if you are taking any medications prior to increasing the amount of grapefruit in your diet as it can interact with the medication. (In most cases, it is the amount of grapefruit juice  consumed that may need to be considered).

More Holiday Recipes here: www.JacksonInAction.org/recipes