Personalized Nutrition Support

At Rogue Community Health, we understand that there are various aspects that contribute to whole-person health. One such element is a person’s nutrition, so we have a Licensed Dietitian on-staff who can support you in being the healthiest version of yourself.

Prevent, manage and treat specific medical conditions
Establish and work towards your personal nutrition-related health goals

Ask your Primary Care Provider about a referral if you are interested in nutrition counseling. To make an appointment with an RCH Primary Care Provider, call 541-773-3863.

We accept Medicare, Medicaid (OHP) and many private insurance plans.

Rainbow Smoothies

Green Smoothie
1 cup spinach
1/3 cucumber
1/4 avocado
1/2 cup frozen broccoli
1/2 banana
milk of choice

Blue/Purple Smoothie
1 cup spinach
1/3 cucumber
3/4 cup frozen blueberries or blackberries
1/2 banana
milk of choice

Red/Pink Smoothie
1/4 avocado
1 cup strawberry
1/2 cup beets
1/2 banana
milk of choice

**more beets = more red

Orange Smoothie
1/2 cup /can of pumpkin
1/2 cup mango
1/2 banana
1tsp turmeric
milk of choice

Brown Smoothie
1/4 avocado
1/2 cup frozen broccoli
1 banana
1 tsp unsweet cocoa
1 TBS nut butter
cinnamon
milk of choice

Optional Add Ins

Protein: Greek yogurt, soy milk, skim milk, tofu, plant protein powder, nut butter
Fiber: chia/flax seed, oats/granola, nut butter
Flavor: maple syrup, stevia, vanilla extract, milk, cinnamon, cocoa (not sweet), dark chocolate chips

Microwave Meals

Chili Baked Potato

  • 1 medium potato
  • ½ cup chili beans
  • 1 bag steam-able broccoli
  • 1 Tbsp cheese (optional)
  1. Cook potato in the microwave (wash, dry, puncture with fork, cook for 5-7 minutes)
  2. Heat chili beans
  3. Steam broccoli
  4. Add chili beans to potato and sprinkle with cheese
  • 2 eggs
  • 2 tbsp milk or milk alternative
  • ½ cup chopped veggies (red pepper, onion, broccoli)
  • ½ can green chiles
  1. Mix Eggs and milk with a fork
  2. Add chopped vegetables, and green chiles and mix
  3. Microwave for 1-2 minutes
  4. Eat with fruit and/or whole wheat toast

Pasta & Turkey Meatballs

  • ½ cup dry whole wheat pasta
  • ½ cup pasta sauce
  • 4 frozen turkey meatballs
  • 1 bag steamable green beans
  1. Cover pasta with water and cook in the microwave for 8-11 minutes. Drain if needed.
  2. Heat sauce and meatballs separately
  3. Steam vegetables
  4. Top pasta with sauce and meatballs.
N0-Heat Meals
No-Heat Meals

Turkey or Chicken Wrap

  • 1 salad kit of your choice
  • 1 whole wheat tortilla
  • 3 slices turkey OR 2 oz frozen pre-grilled chicken
  • 1 Tbsp pumpkin or sunflower seeds
  1. Assemble salad kit
  2. Scoop ½ cup into tortilla
  3. Heat chicken if using
  4. Add chicken or turkey to wrap
  5. Sprinkle sunflower seeds or pumpkin seeds on top
  6. Wrap and enjoy with cucumber or carrots on the side

Tuna Avocado Sandwich

  • 1 can of tuna
  • ½ avocado
  • ¼ cup chopped cucumber
  • ⅛ tsp garlic powder
  • ⅛ tsp black pepper
  • 2 slices tomato
  • 2 slices whole wheat bread
  1. Mix tuna, avocado, cucumber, and spices
  2. Spread on bread and add tomato

Note: mixture can make more more than 1 sandwich

Three-Bean Salad

  • 1 can green beans
  • 1 can kidney beans
  • 1 can garbanzo beans
  • ½ cup chopped red pepper
  • ½ cup chopped celery
  • ¼ cup olive oil
  • ⅓ cup red wine vinegar
  1. Drain and rinse canned beans
  2. Combine all ingredients and mix
  3. Cover and refrigerate

Overnight Oats

  • ½ cup rolled oats
  • ½ cup milk or milk alternative
  • ½ Tbsp chia seeds
  • ½ cup berries
  1. Combine oats, milk/milk alternative and chia seeds.
  2. Refrigerate overnight or at least 3 hours until thickened
  3. Add berries and other toppings if desired
Cooking with RCH

Integrative Health 

Personalized Nutrition Support is a service of the Integrative Health Center.
Click here to learn more >>