Personalized Nutrition Support
At Rogue Community Health, we understand that nutrition is important to whole-person health. We have a Licensed Dietitian on staff who can support you in being the healthiest version of yourself. This includes providing guidance and support on how best to:
Prevent, manage, and treat specific medical conditions, and
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)
- 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)
- Eating Smart, Being Active (English/Español)
- OSU Food Hero
Menus, Meals, & Recipes
General Nutrition Education

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