At Rogue Community Health, we understand that nutrition is important to whole-person health. We have two licensed Dietitian-Nutritionists who can help you establish and work towards nutrition-related health goals. This includes helping you prevent, manage, and treat specific medical conditions through improved nutrition.
Together, we can support you in becoming the healthiest version of yourself.
Jordan Arnold MPH RD LD – 19 Myrtle Street, Medford, OR
Kecia Caldwell MS RD LDN- 8385 Division Road, White City, OR
If you want to meet with one of our dietitians, please contact your Rogue Community Health primary care provider about referral options. A Rogue Community Health provider must place the referral. If you are not an established patient, please call 541-773-3863 for more information.
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)
- Cook potato in the microwave (wash, dry, puncture with fork, cook for 5-7 minutes)
- Heat chili beans
- Steam broccoli
- 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
- Mix Eggs and milk with a fork
- Add chopped vegetables, and green chiles and mix
- Microwave for 1-2 minutes
- 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
- Cover pasta with water and cook in the microwave for 8-11 minutes. Drain if needed.
- Heat sauce and meatballs separately
- Steam vegetables
- 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
- Assemble salad kit
- Scoop ½ cup into tortilla
- Heat chicken if using
- Add chicken or turkey to wrap
- Sprinkle sunflower seeds or pumpkin seeds on top
- 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
- Mix tuna, avocado, cucumber, and spices
- 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
- Drain and rinse canned beans
- Combine all ingredients and mix
- Cover and refrigerate
Overnight Oats
- ½ cup rolled oats
- ½ cup milk or milk alternative
- ½ Tbsp chia seeds
- ½ cup berries
- Combine oats, milk/milk alternative and chia seeds.
- Refrigerate overnight or at least 3 hours until thickened
- Add berries and other toppings if desired
Cooking with RCH
Optimal Health Class Series
Community Nutrition & Wellness Events
- YMCA Health First (rolling schedule, contact for updates)
- OSU Food Hero
- ACCESS Food Pantries
- Healthy Mobile Food Pantry (ACCESS/ RCH)
- Rogue Food Unites FREE Farmers Markets
Menus, Meals, & Recipes
General Nutrition Education

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