Nutrition to Support Your Health

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.

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 to make an appointment.

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

Microwave Meals

Chili Baked Potato

  • 1 medium potato
  • ½ cup chili beans
  • 1 bag steamable 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

Other Resources