Eat Right: Healthy for the Holidays!

Holiday meals are full of New Jammies’ traditional favorites, from turkey and stuffing to pumpkin pie topped with fresh whipped cream. With many of these holiday appetizers, entrees and desserts loaded with fat and calories, we like to discover some of the more healthier options for families, especially those with kiddos to please.   

One way to start thinking healthy for the holidays is to consider switching out traditional ingredients for less sugar- and calorie-heavy items. Everyday Health healthy living newsletter offers these options, featured in its “11 Healthy Holiday Food Swaps” article. These include skipping:

• Full-fat dips, and eat yogurt dips (hummus with yogurt and lemon recipe)

• Some alcohol calories, drink wine spritzer instead (8 ‘skinny’ holiday cocktails)

• Candied yams, eat roasted sweet potatoes (low-calorie candied yams recipe)

• Store-bought, eat homemade stuffing (low-calorie stuffing)

• Traditional gravy, eat low-fat gravy (click here for recipe from the Mayo Clinic)

These recipes will be a hit with the family this holiday, and help with staying healthy:

We discovered this healthy mama on instagram with a new low carb twist on stuffing.

Cauliflower Stuffing

“It’s really pretty simple: melt 4T butter, sauté 1 chopped onion. Add 2 chopped carrots and 2 ribs of diced celery and sauté till soft. Add about 3 cups of riced or finely diced cauliflower and cook about 8 min. Add 1cup chopped mushrooms and season with salt, pepper, 1/2 t dry sage, fresh parsley and fresh rosemary. Cover and cook 15 min. Add up to 1/2 c broth if it seems dry. Using frozen cauliflower rice brings more moisture. Serve warm and eat it up!!!”

Thanks  Jennifer!  https://www.instagram.com/jenniferpantall/

 

 

 

 

Wild Rice with Cranberries & Almonds

This low-calorie (120 per 1/2 cup), low-cholesterol (0 mg) side dish, courtesy of the American Diabetes Association’s Recipes for Living, is a healthful holiday option that can be made for a big dinner, or a small get-together with lots of leftovers, as it serves 11. According to the ADA, wild rice takes longer to cook than other rice, but it has a lower glycemic index of 45 compared to white rice with a glycemic index of 70. This is important for those holiday guests with diabetes or other special diet considerations. The toasted almond slices and dried cranberries are a nice touch for any holiday spread.

Prep Time: 10 minutes

Ingredients
1 tablespoon olive oil
1 small onion, diced
3 1/2 cups water
1 cup fat-free, reduced sodium chicken broth
2 (4-ounce) boxes wild rice
1/3 cup slivered almonds, toasted
1/3 cup dried cranberries

Instructions
1. Heat the oil in a large pot over medium heat. Add the onion and cook for 3-4 minutes.

2. Add the water and chicken broth to the pan and bring to a boil.

3. Add the rice; cover and cook according to package directions; usually about 50-60 minutes.

4. Remove the lid and add in the toasted almonds and cranberries; use a fork to mix together.

MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free, including the chicken broth, and this can be made gluten-free.

Butternut Squash Soup

Roasted Butternut Squash Soup

Finally we found Jenn, a veggie lovin’ mama, cooking up Roasted Butternut Squash Soup which she considers a cold-weather staple! We love this silky butternut soup served with spicy roasted chickpeas for extra flavor. Vegan, Vegetarian, and T-Rex toppings available, so there’s something for everyone!

Recipe yields approx. 4 bowls or 6-7 cups of soup.

COURSE SOUP
CUISINE AMERICAN
KEYWORD ROASTED BUTTERNUT SQUASH SOUP
PREP TIME 10 MINUTES
COOK TIME 50 MINUTES
TOTAL TIME 1 HOUR
SERVINGS 6 SERVINGS
AUTHOR JENN LAUGHLIN – PEAS AND CRAYONS

Ingredients

  • 2.5 lb butternut squash
  • 3 large carrots
  • 1 onion (white or yellow)
  • 1 TBSP avocado oil (or favorite healthy oil)
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 cup water
  • 2 TBSP unsalted butter
  • 3 cloves garlic smashed + minced
  • 3 cups vegetable broth
  • additional salt + pepper to taste

SPICY ROASTED CHICKPEAS

  • 15 oz canned chickpeas
  • 1 TBSP avocado oil (or favorite healthy oil)
  • 1/4 tsp sea salt
  • 1/4 tsp smoked paprika
  • 1/4 tsp ground cayenne pepper (spiiicy!)
  • 1/4 tsp garlic powder
  • 1/8 tsp ground cumin
  • 1/8 tsp black pepper

Instructions

  1. Pre-heat oven to 375 degrees F. Make sure you have two large rimmed baking sheets handy as well as a blender.

  2. Drain and rinse your chickpeas and place on a stack of paper towels to dry a bit. The drier the chickpeas the crispier they’ll get in the oven. Woot!

  3. Cut your squash in half lengthwise and scoop out the seeds. Pierce skin of squash a few times with a knife. Peel and cut your carrots into 3 portions. Peel onion and cut into 8 quarters.

  4. Place your squash (cut side down), carrot, and onion on a large rimmed baking sheet (or roasting pan). Drizzle with 1 TBSP oil (extra if desired) and season with 1/2 tsp salt and 1/4 tsp pepper. Pour 1/4 cup of water over the squash. (it will evaporate as the squash roasts)

  5. Pat chickpeas dry and add to your second baking sheet. Drizzle with 1 TBSP oil and season with 1/4 tsp salt. (The rest of the spices will be added after)

  6. Place both pans on the center rack in your oven and roast. Chickpeas will be done at 30 minutes and the squash and veggies will be done after 45-55 minutes. When squash is tender and can be removed from the skin easily with a spoon it’s good to go!

  7. While your veggies roast, combine spicy chickpea seasoning in a small bowl: paprika, cayenne, garlic powder, cumin, black pepper. Set aside and once chickpeas are done roasting, sprinkle with the seasoning blend, mix ’em up, and set aside. They will crisp up more as they cool!

  8. In a medium-large pot, melt 2 TBSP butter over medium heat. For extra flavor, let’s brown the butter first to add some nutty flavor to our soup! Let your butter melt untouched, then once it starts to simmer and brown, add minced garlic and whisk constantly until butter is golden and fragrant. Add your vegetable broth, cover, and reduce heat to low.

  9. Once your squash is ready, allow to cool enough t handle, then peel off the skin of the butternut. Alternatively you can scoop the squash out with a spoon.

  10. Working in batches, blend the veggies with the broth in your blender until silky. I was able to add half the veggies and half the broth and get it all blended in 2 batches. Filling blender only 2/3 full is best as hot liquid expands.

  11. Return the soup to your pot and mix well. Add any additional seasoning to taste and feel free to add extras like nutmeg, allspice, cayenne pepper, etc… If skipping the chickpeas (which have a LOT of flavor) you’ll want to add extra seasoning to the soup. Keep covered over lowest heat setting until ready to serve.

  12. Dive in while it’s hot and top soup with seasoned chickpeas and your choice of toppings from the notes below. I like mine with chickpeas, scallions and a teeny drizzle of cream!

    Visit Jenn for more topping and spice ideas for your bowl!   This might be bookmark worthy –  Peas and Crayons 

Wishing you a happy, healthy holiday season!!

New Jammies was born as an environmentally responsible company offering 100% certified organic cotton and flame retardant-free children’s pajamas. Learn more at newjammies.com.

Eat Right: Back to School Meals and Lunchbox Finds!

Back-to-school for New Jammies kids means new teachers, new school clothes, new friends and new experiences. It also means brainstorming new healthy lunch ideas for culinary variety to make sure the kids are eating right.    

This year year we discovered some mamas on a mission to test and find the best in eco-friendly lunch box options!  Yes, I still miss my metal Strawberry Shortcake lunch box from yesteryear, but now there’s a whole world of options to choose from that making packing and storage a cinch, while living up to our eco-expectations!

Still one of my favorites, the Bento Boxes, which are BPA- and phthalate-free and 100% recyclable, are extremely popular, especially this colorful divided lunch box, as they can help with portioning and organizing. We love Bentgo Kids, an innovative bento-style lunch box designed exclusively for active kids on the go, because you can put liquid dips in it and they won’t leak into other compartments with special sealed lid.

“What makes Bentgo Kids so much fun is the endless combinations of nutritious foods you can pack in the five convenient compartments,” says the company. “The largest compartment is the perfect size for a half sandwich or salad. Three mid-size compartments are great for fruit, veggies and other snack favorites. The smallest compartment is sized just right for dipping sauces. Bentgo Kids’ removable compartment tray allows you to mix and match the three fun colors to suit your child’s unique preference.”

Bentgo is also a purchase with a purpose, as the company is a proud supporter of Feed the Children. Try this Bentgo Kids All-in-One Lunch Box.

“Your purchase makes a difference in the lives of hungry children in America and around the world,” says Bentgo Kids.

Retro Mama Goes Green also has some fun non-toxic suggestions this year ranging from lunch bags to boxes!   Lisa says “Many lunch boxes can contain harmful things like PVC, lead, BPA, and phthalates. And disposable paper bags cost a lot of money over time and are wasteful. Thankfully there are some great waste-free, safe options out there.”

Keep it cool with our favorite eco-friendly and sweat free ice packs from

U- Konserve

Not only do we love their ice-packs, but this company is on a mission to save the planets from plastic straws and cups.   I must confess, recently my children swayed me to purchase some fun bendy plastic straws, but now seeing U-Konserve’s options and being reminded of the large impact of small choices, I’m loving this find.

For sustainable lunch packaging, we also love Two + Two re-usable and washable sandwich wraps and snack bags. Don’t waste ziplock bags and throw away plastic! These are made nearby in New Jammies home state of Colorado, and are food-safe and eco-friendly.    The sandwich wraps are easy to clean, come in fun prints, and create a great placemat for eating.   The snack bags come in multiple sizes to suit any hunger!

“This young company is run by two creative moms with a passion for style, sewing, Mother Earth, and doing what’s best (and cutest) for their little ones,” says Two+Two. “Products keep food fresh and uncontaminated with a proprietary lining that is free of lead, BPA, PVC and phthalates. The various sizes of eco-friendly reusable bags accommodate any and all packing organizing and traveling needs.”

Fill the snack bags and lunch boxes mentioned above with fresh-cut veggies, including carrot and celery sticks, cauliflower and broccoli pieces, and cherry tomatoes and cucumber slices from the garden, trail mix and granola, as healthy options.   I personally use them anytime I am on the go with kids as those little tummies have a big appetite all the time!

Now we’ve got all our amazing gear options, how do we making packing lunch fun, healthy, and easy on parents.     We’re digging this healthy food prep web-site Gimme Delicious  Showcasing colorful images of healthy, easy cooking, make ahead dishes that look amazing to eat at home or on the go.   Kids will be loving the rainbow of flavors here.   In addition to lunch, some of the pre-prep freezer ideas will make healthy, weeknight dinners on busy school nights ready to go!

This balanced dish is great for dinner or lunch….

Pesto Chicken Veggie Sheet Pan

 

 

 

 

 

 

Another mama that likes to keep lunch simple, veggie style is the author of  Veggies Don’t Bite! blog.    These quick packing lunches will keep kids coming back for more and you can put these together with ease even if you haven’t had your morning latte yet.   She also has other lunch box suggestions as well as veggie loving recipes for the whole family.

 

We hope your school year is off to a healthy start!   Eat right, play right, sleep tight!

New Jammies was born as an environmentally responsible company offering 100% certified organic cotton and flame retardant-free children’s pajamas. Learn more at newjammies.com.

Eat Right: Heart-healthy Family Dinners

February is American Heart Month, and New Jammies joins the American Heart Association in reminding families this is an ideal time to focus on their hearts and encourage them to get their loved ones, friends and communities involved.

“The biggest part of living healthy comes down to simply making healthy choices,” says the AHA. “While you can’t change things like age and family history, the good news is that even modest changes to your diet and lifestyle can improve your heart health and lower your risk by as much as 80 percent.”

In its Heart-healthy Recipes section of the American Heart Association’s Go Red for Women website, the AHA provides meal planning ideas that can save your heart by improving your diet.

“There’s a common misconception that anything described as healthy is lacking in flavor and satisfaction. To add insult to injury, there’s also an automatic assumption that healthy foods are unaffordable,” the American Heart Association says.

“The truth is, there are plenty of creative ways to make a tasty, heart-healthy dish. And you don’t have to be a master chef to whip one up, and do it well … Once you start eating this way, you may wonder why you didn’t start sooner. And before you know it, you’ll be coming up with your own inspired creations.”

Try these heart-healthy dishes from the American Heart Association and encourage your New Jammies kids and to eat right today:

Healthy greens and beans add a flavorful punch to this easy soup recipe for Tuscan Bean Soup.

Ingredients

6 Servings (Serving size 1 cup)
1 tsp. olive oil (extra virgin preferred)
1/2 small red onion (chopped)
1 medium celery (chopped)
1 medium garlic clove (minced)
2 cups fat-free, low-sodium chicken broth
15.5 oz. canned, no-salt-added Great Northern beans (rinsed, drained)
14.5 oz. canned, no-salt-added, diced tomatoes (undrained)
1 tsp. dried oregano (crumbled)
1/2 tsp. dried thyme (crumbled)
1/4 tsp. crushed red pepper flakes
2 cups spinach
1/3 cup grated Parmesan cheese

Directions

1. In a large saucepan or Dutch oven, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, celery, and garlic for 4 to 5 minutes, or until the onion and celery are soft.

2. Stir in the broth, beans, tomatoes with liquid, oregano, thyme, and red pepper flakes. Increase the heat to medium high and bring to a simmer, stirring occasionally. Reduce the heat and simmer, covered, for 20 minutes so the flavors blend.

3. Stir in the spinach. Simmer, covered, for 2 to 3 minutes, or until the spinach is wilted.

4. Just before serving, sprinkle the soup with the Parmesan.

This protein-packed vegetarian Edamame Salad with Orange-Balsamic Dressing can be a main course or a side dish.

Ingredients

Serving size 1 1/2 cups

1 1/2 cups shelled edamame (green soybeans)
1/4 cup fresh orange juice
2 Tbsp. Dijon mustard, lowest sodium available
2 Tbsp. balsamic vinegar PLUS
1 Tbsp. balsamic vinegar, divided use
1 tsp. olive oil, extra virgin preferred
1/4 tsp. pepper
15.5 oz. canned, no-salt-added navy beans, rinsed, drained
1/4 tsp. salt
2 oz. mixed salad greens, torn into bite-size pieces (about 2 cups)
1/4 medium cucumber, sliced crosswise
1 medium Italian plum (Roma) tomato, diced
1/4 cup shredded carrot
1/4 cup sliced radishes

Directions

1. Prepare the edamame using the package directions, omitting the salt. Meanwhile, in a small bowl, whisk together the orange juice, mustard, 2 tablespoons vinegar, oil, and pepper. Set aside.

2. In a medium bowl, stir together the edamame, navy beans, salt, and remaining 1 tablespoon vinegar. Let stand for 10 minutes at room temperature or cover and refrigerate until needed, up to five days.

3. At serving time, put the salad greens on plates. Top, in order, with the cucumber, tomato, carrot, radishes, and bean mixture. Pour the dressing over all.

Benefit from heart-healthy omega-3 fats with this vegetable and seafood Spinach-Stuffed Baked Salmon dish.

Ingredients
4 Servings (Serving size 3 ounces fish and 1/2 cup vegetables)

1 tsp. olive oil (extra virgin preferred)
2 oz. spinach
1 tsp. grated lemon zest
1/4 cup chopped, roasted red bell peppers, rinsed and drained if bottled
1/4 cup fresh basil (coarsely chopped)
2 Tbsp. chopped walnuts
Cooking spray
4 salmon fillets (about 4 ounces each), rinsed, patted dry
2 Tbsp. Dijon mustard (lowest sodium available)
2 Tbsp. plain dry bread crumbs, lowest sodium available
1/2 tsp. dried oregano (crumbled)
1/2 tsp. garlic powder
1/8 tsp. pepper

Directions

1. In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the spinach and lemon zest for 2 minutes, or until the spinach is wilted, stirring constantly. Transfer to a medium bowl. Stir in the roasted peppers, basil, and walnuts. Let cool for 5 minutes.

2. Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.

3. Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Be careful to not cut through to the other side. With a spoon or your fingers, carefully stuff a scant 1/2 cup spinach mixture into each fillet. Transfer to the baking sheet. With a pastry brush or spoon, spread the mustard over the fish.

4. In a small bowl, stir together the remaining ingredients. Sprinkle over the fish. Lightly spray the top with cooking spray.

5. Bake for 12 to 13 minutes, or until the fish is the desired doneness and the filling is heated through.

This Blackberry Cobbler dessert recipe features nutrient-dense blackberries and is great for family meals, especially as the weather warms. Nutrient-dense foods are high in nutrients but relatively low in calories, and contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

Cooking Tip: On the blackberries, this sweet-tart fruit is nutrient dense. Look for plump berries with a dark, rich color.

Ingredients
8 Servings

Cooking spray
4 cups blackberries
1/4 cup sugar substitute and 1/2 cup sugar substitute, divided use
1/4 cup water
Juice from 1 medium lime
2 teaspoons ground ginger
1 1/3 cups all-purpose flour
2 1/2 teaspoons baking powder
1/16 teaspoon salt
1 1/4 cups fat-free milk
1/4 cup canola or corn oil
1/4 cup fat-free, plain Greek yogurt
1 teaspoon vanilla extract

Directions

1. Preheat the oven to 350°F. Lightly spray a 13 x 9 x 2-inch baking pan with cooking spray.

2. In a medium bowl, gently stir together the berries, 1/4 cup sugar substitute, the water, lime juice, and ginger. Let the berry mixture stand for at least 15 minutes so the juices can accumulate.

3. In a small bowl, stir together the flour, baking powder, salt, and the remaining 1/2 cup sugar substitute.

4. In a large bowl, whisk together the milk, oil, yogurt, and vanilla.

5. Add the flour mixture to the milk mixture, stirring just until no flour is visible. Don’t overmix.

6. Pour the batter into the baking pan. Using a spatula, spread the batter in the pan. (The batter doesn’t have to touch the edge of the pan; it will spread while baking.) Top with the berry mixture.

7. Bake for 50 minutes, or until a wooden toothpick inserted in the center comes out clean.

For information on women and heart disease, visit Go Red for Women.

 

New Jammies was born as an environmentally responsible company offering 100% certified organic cotton and flame retardant-free children’s pajamas. Learn more at newjammies.com.

Eat Right: Healthy Eating in 2018

Every January, millions of Americans make resolutions to improve their health and well being in the new year, including through diet and exercise. The intention is there, but only about 8 percent of people who make resolutions keep them. At New Jammies, we’re here to improve those odds with these tips for healthy eating habits for the whole family in the new year.

The CDC Office of Women’s Health offers Six Tips for 2018, including No. 3, make healthy food choices.

”A healthy eating plan emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products,” the CDC says. “It also includes lean meats, poultry, fish, beans, eggs, and nuts, and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.”

One way the CDC offers advice on Healthy Eating for a Healthy Weight is by trying a new twist on an old favorite.

“If your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling,” the CDC suggests. “Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish.”

This American Heart Association recipe for Kid-Friendly Hawaiian Chicken Kebabs with Brown Rice, from its Simple Cooking with Heart program, “helps you travel to the islands with this recipe. Kids can help make them and because they’ll be in the kitchen where all the action is, they’re probably going to be excited to eat them, too.”

Ingredients

4 Servings

For the Marinade:

1 lb. boneless, skinless chicken breasts (at least 36 pieces), all visible fat discarded, cut into bite-size pieces
2 Tbsp. low-sodium soy sauce
20 oz. canned, unsweetened juice from pineapple chunks can
2 clove fresh garlic (minced)
OR
1 tsp. jarred, minced garlic

For the Chicken Kebabs:

Non-stick cooking spray
36 pineapple chunks (packed in their own juice)
2 fresh, chopped bell peppers (chopped into 36 pieces)
1 pint grape tomatoes or cherry tomatoes
12-15 wooden skewers
2 cup brown rice (cooked to package instructions)
OR
2 8.8- oz. packaged, cooked brown rice

Directions

For the Marinade:
1. In a plastic bag, add chicken chunks.
2. Have kids add soy sauce, 1 cup pineapple juice, and garlic into the plastic bag. Seal and let chicken marinate in the fridge for about 15 minutes.

For the Chicken Kebabs:

1. Preheat oven to 400° F. Take chicken out of marinade and place in a bowl.
2. Spray a baking sheet with cooking spray. Have kids wash bell peppers and tomatoes before chopping peppers. For kid-friendly assembly, place the pineapple, chopped peppers, and tomatoes in 3 separate bowls.
3. Let kids add 1 tomato to the bottom of 1 skewer. Top with pineapple, chicken and bell pepper 3 times, letting kids add everything but the raw chicken. Let kids add 1 more tomato to top. Repeat with the rest of skewers.
4. After 12 skewers are made (and all the chicken has been used), have kids make their own skewers with any remaining pieces. Cook kabobs in oven until chicken is cooked, about 15 minutes. Serve with rice.

Quick Tips

Cooking Tip: Pineapples have an enzyme called bromelain that helps to make meat tender, making pineapple juice an excellent quick marinade.
Keep it Healthy: Skewering pieces of meat, vegetables, and fruit for dinner makes it fun for kids to eat, along with a having a meal with a quick cooking time.
Tip: You can also cook these on the grill but first, you would need to soak the wooden skewers in cold water to prevent them from catching on fire.
Tip: Grape tomatoes are smaller than cherry tomatoes, so more will fit in a pint container. If using grape tomatoes, there will be enough tomatoes to add 4 grape tomatoes per skewer. If using cherry tomatoes, just stick with 2 per skewer.

In helping people stay on course for their wellness resolutions, the American Heart Association suggests these tips on How to Eat Healthy without “Dieting”:

• Choose mindfully, even with healthier foods. Ingredients and nutrient content can vary a lot.
• Read labels. Compare nutrition information on package labels and select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat, and no partially hydrogenated oils.
• Watch your calories. To maintain a healthy weight, eat only as many calories as you use up through physical activity. If you want to lose weight, take in fewer calories or burn more calories.
• Eat reasonable portions. Often this is less than you are served, especially when eating out.
• Don’t dismiss entire food groups. Eat a wide variety of foods to get all the nutrients your body needs.
• Cook and eat at home. You’ll have more control over ingredients and preparation methods.

Another kid-friendly, healthy recipe to help you and your family eat well throughout the new year is courtesy the We Can! program, a collaboration between the National Heart, Lung, and Blood Institute, the National Institute of Diabetes and Digestive and Kidney Diseases, the Eunice Kennedy Shriver National Institute of Child Health and Human Development, and the National Cancer Institute.

Find more easy, healthy Fun Family Recipes from the National Heart, Lung, and Blood Institute and the National Institutes of Health.

Lentil Soup

Ingredients

11 servings (serving size: 1 cup)

2 tablespoons olive oil
2 medium carrots, diced
2 medium stalks celery, chopped
1 small yellow onion, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon ground black pepper
2 cups dry lentils
1 can (14 ½ ounces) crushed tomatoes
2 cups vegetable broth
6 ½ cups water

Directions

1. In a large soup pot, heat oil over medium heat. Add carrots, celery, and onions; cook and stir until the onion is tender.
2. Stir in garlic, oregano, basil, and pepper. Cook for 2 minutes.
3. Stir in lentils and tomatoes, then add the vegetable broth and water. Cover and bring to a boil. Reduce heat and simmer for at least 1 hour or until lentils are tender.
4. Store leftovers in the refrigerator and reheat on the stove or in the microwave. The soup will taste better the next day!

This recipe for a Superfood Smoothie from the American Diabetes Association is great for kids and adults, for breakfast, a snack or dessert on the go.

“Blueberries, spinach, and almond milk make this a Superfood Smoothie and a great way to start your day,” says the ADA. “Superfoods provide key nutrients that are lacking in the typical western diet.”

Ingredients

2 Servings

1 cup original almond milk
1 cup frozen blueberries
2 cups baby spinach
1 banana

Directions

Combine all ingredients in a blender and puree until smooth and thick.

MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.

Cheers to a happy and healthy new year!

New Jammies was born as an environmentally responsible company offering 100% certified organic cotton and flame retardant-free children’s pajamas. Learn more at newjammies.com.

Eat Right: Healthy Fall Treats for Kids

Two+Two re-useable snack bags for fall treats.

Apples. Pumpkins. Mushrooms. Figs. Turnips. And pears. These are just a few of New Jammies’ favorite Fall fruits and vegetables, and we’re happy to share some healthy and quick recipes for treats this season for the kids.

Raw pumpkin provides food energy and is an excellent source of provitamin A beta-carotene and vitamin A. Figs are a great source of potassium, which helps control blood pressure. Pears are rich in antioxidants, flavonoids and dietary fiber, and packed with fat-free and cholesterol-free nutrients. And of course we are pleased to know that apples are high in fiber, vitamin C and various antioxidants, plus low-calorie as well.

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This cute recipe for Apple Sandwiches with Granola and Peanut Butter from Whole Foods Markte are perect for after-school snack time, can be added to kids’ lunchboxes, or will top off dinner right as a healthy option for dessert.

Ingredients

2 small apples, cored and cut crosswise into 1/2-inch thick rounds
1 teaspoon lemon juice (optional)
3 tablespoons peanut or almond butter
2 tablespoons semisweet chocolate chips
3 tablespoons granola

Directions

1. If you won’t be eating these tasty treats right away, start by brushing the apples slices with lemon juice to keep them from turning brown.

2. Spread one side of half of the apple slices with peanut or almond butter then sprinkle with chocolate chips and granola.

3. Top with remaining apple slices, pressing down gently to make the sandwiches.

4. Transfer to napkins or plates and serve.

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The Dr. Oz Show is great for bringing healthy lifestyles to the forefront, and offer light recipes on its website that incorporates various veggies, including turnips, in this case. These Paleo-centric Turnip Fries are crispy and light when baked to avoid frying. And they add nutritional value unique to the turnip that kids will love without knowing just how healthy they truly are. For the diet-conscious, they’re great for keeping calories low, too, at 56 calories for 10 servings.

“This healthy take on fries are nutritional and delectable,” says the show’s website at doctoroz.com. “The turnips have anti-cancer properties and the spices make the fries very flavorful.”

Ingredients

3 lbs turnips
1 tbsp vegetable oil
1/3 cup Parmesan cheese, grated
1 tsp garlic salt
1 tsp paprika
1 tsp onion powder

Directions

1. Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with a piece of aluminum foil and lightly grease.

2. Peel the turnips, and cut into French fry-sized sticks, about 1/3 by 4 inches. Place into a large bowl, and toss with the vegetable oil to coat.

3. Place the Parmesan cheese, garlic salt, paprika, onion powder in a resealable plastic bag, and shake to mix. Place the oiled turnips into the bag, and shake until evenly coated with the spices. Spread out onto the prepared baking sheet.

4. Bake in preheated oven until the outside is crispy, and the inside is tender, about 20 minutes. Serve immediately.

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According to Valley Fig Growers, figs are always “an excellent source of dietary fiber, a wealth of essential minerals such as potassium, iron and calcium, and rich in health-promoting antioxidants and complex carbohydrates.l

“Because figs are a whole food source of important nutrients and have no fat, cholesterol or sodium, they help you meet today’s Dietary Guidelines established by the US Department of Agriculture,” says Valley Fig Growers. “A daily lifestyle that focuses on balancing calories, making informed food choices, and being physically active can help you attain and maintain a healthy weight, reduce your risk of chronic disease, and promote overall health.”

Try this recipe for Whole Wheat California Fig Muffins:

Ingredients

1 cup whole wheat flour
1/2 cup all-purpose flour
1/2 cup wheat germ
2 teaspoons baking powder
1 teaspoon salt
1/4 cup margarine, softened
1/2 cup honey
1 egg
1/2 cup nonfat milk
2 teaspoons grated lemon peel
1 cup Blue Ribbon Orchard Choice or Sun-Maid California Golden Figs, coarsely chopped

Directions

1. Preheat oven to 375°F. Stir together flours, wheat germ, baking powder and salt; set aside.

2. Cream together margarine and honey; beat in egg. Stir in milk, lemon peel and figs.

3. Add to dry ingredients and mix just enough to blend.

4. Evenly distribute batter among 12 (2 1/2-inch) greased muffin cups. Bake about 20 minutes or until muffins are lightly browned and test done.

5. Carefully remove muffins from pan and serve warm.

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Look no further for a simple, sweet, kid-friendly treat featuring pears, which we previously mentioned are great for fiber, vitamin C and antioxidants. These easy Pear Clouds, courtesy of USA Pears, are made for you and the kids, served hot or cool, depending on the mood or weather.

“You can put these into the oven at 350 degrees for 15 minutes or until toasted and bubbly — very yummy,” says USA Pears.

Ingredients

2 Anjou pears, cut in half and cored
1 cup frozen whipped topping, thawed
⅔ cup sweetened coconut flakes
1 cup mini marshmallows

Directions

1. Place pear halves on serving platter.

2. In bowl, combine whipped topping, coconut, and marshmallows.

3. Top pear halves with whipped topping mixture and serve.

 

New Jammies was born as an environmentally responsible company offering 100% certified organic cotton and flame retardant-free children’s pajamas. Learn more at newjammies.com.

Eat Right: Healthy Lunch Box Ideas

Back-to-school for New Jammies kids means new teachers, new school clothes, new friends and new experiences. It also means brainstorming new healthy lunch ideas for culinary variety to make sure the kids are eating right.

For an easy rotation of sandwiches with snacks, ham or turkey with cheese are easy to assemble the night before school. Peanut, almond or sunflower butter (great for kids with nut allergies) with homemade low-sugar jelly sandwiches are perfect for variety and specific dietary requirements.

Organic pastas such as penne noodles, ravioli and macaroni and cheese, including brands such as Annie’s, can also be made ahead of time to pack a convenient and nutritious lunch. Annie’s also makes organic gummies and fruit snacks, cookies, popcorn and granola bars to include as healthy lunch box snack options.

Bento Boxes, which are BPA- and phthalate-free and 100% recyclable, are extremely popular, especially this colorful divided lunch box, as they can help with portioning and organizing. We love Bentgo Kids, an innovative bento-style lunch box designed exclusively for active kids on the go, because you can put liquid dips in it and they won’t leak into other compartments with special sealed lid.

“What makes Bentgo Kids so much fun is the endless combinations of nutritious foods you can pack in the five convenient compartments,” says the company. “The largest compartment is the perfect size for a half sandwich or salad. Three mid-size compartments are great for fruit, veggies and other snack favorites. The smallest compartment is sized just right for dipping sauces. Bentgo Kids’ removable compartment tray allows you to mix and match the three fun colors to suit your child’s unique preference.”

Bentgo is also a purchase with a purpose, as the company is a proud supporter of Feed the Children. Try this Bentgo Kids All-in-One Lunch Box.

“Your purchase makes a difference in the lives of hungry children in America and around the world,” says Bentgo Kids.

For sustainable lunch packaging, we also love Two + Two re-usable and washable sandwich wraps and snack bags. Don’t waste ziplock bags and throw away plastic! These are made in New Jammies home state of Colorado in Aspen, and are food-safe and eco-friendly.

“This young company is run by two creative moms with a passion for style, sewing, Mother Earth, and doing what’s best (and cutest) for their little ones,” says Two+Two. “Products keep food fresh and uncontaminated with a proprietary lining that is free of lead, BPA, PVC and phthalates. The various sizes of eco-friendly reusable bags accommodate any and all packing organizing and traveling needs.”

Fill the snack bags and lunch boxes mentioned above with fresh-cut veggies, including carrot and celery sticks, cauliflower and broccoli pieces, and cherry tomatoes and cucumber slices from the garden, as healthy options. Dips such as hummus and homemade ranch with Greek yogurt can make veggie eating even more enticing for kids at lunchtime.

Cheese sticks in different varieties, including string cheese and cheddar, can keep things interesting from day-to-day. Fresh fruit that travels well, especially oranges and tangerines, red or green apples and ripe bananas, plus sugar-free applesauce and fruit cups are filling and great for adding important Vitamin C. Frozen yogurt tubes that thaw by lunch are good to include for a fast dose of Vitamin D.

For foodie kids who like to mix it up and try different dishes, black beans and rice sprinkled with Monterey Jack cheese provide a tasty protein-filled option. Add salsa for fun and color. Roasted veggie quesadillas made with whole-wheat tortillas are also easy to make ahead and transport in the lunch box.

This recipe for Chic’ Penne from KidsHealth.com can be made ahead on the weekend and eaten cold throughout the week, or frozen for future lunches, after-school snacks and quick dinners after sports practice or club meetings:

Prep time: 55 minutes

Ingredients:

1 box whole-wheat penne pasta (14 ounces)

3 cups of raw broccoli florettes

¾ cup of precooked chicken strips (4 ounces)

½ cup reduced-fat cheddar cheese, shredded (2 ounces)

½ cup mozzarella cheese, shredded (2 ounces)

3 tablespoons skim milk (1.5 oz)

2 tablespoons low-sodium chicken broth

¾ teaspoon salt

¾ teaspoon ground black pepper

Directions:

1. Preheat oven to 350°F.

2. Cook pasta according to directions until crisp-tender. Drain pasta.

3. Place drained pasta in a 13×9 baking dish.

4. Place broccoli in a stockpot of boiling water or a steamer for about 5 minutes.

5. Rinse with cool water.

6. Add the drained broccoli and the precooked chicken strips to the pasta.

7. Sprinkle shredded cheeses over pasta mixture.

8. In a mixing bowl, combine milk, chicken broth, salt, and pepper.

9. Pour milk mixture evenly over the pasta mixture and mix in with a spoon.

10. Cover baking dish with foil.

11. Bake 30 minutes, until mixture is bubbly and cheese is melted.

EatingWell.com offers some fun Bento lunchbox ideas, including this one for a Deconstructed Cobb Salad Lunch for Kids.

Ingredients:

½ ounce slice low- or reduced-sodium deli turkey

½ ounce slice low- or reduced-sodium deli ham

¼ cup chopped romaine lettuce

2 tablespoons chopped tomato

2 tablespoons chopped cucumber

1 teaspoon extra-virgin olive oil

1 teaspoon balsamic vinegar

½ avocado, cubed

1 teaspoon lime juice

1 hard-boiled egg, thinly sliced crosswise

1 slice crisply cooked bacon

Directions:

1. Stack turkey and ham slices on top of each other.

2. Tightly roll up and slice crosswise into 4 to 6 rounds.

3. Place in a small container.

4. Toss lettuce, tomato and cucumber in a medium container.

5. Place oil and vinegar in a dip-size container and nestle into the salad.

6. Toss avocado with lime juice and place in a medium container along with egg.

7. Place bacon in a small container.

For more recipe and menu ideas, visit the KidsHealth.com Recipes page. Bon appetite!

New Jammies was born as an environmentally responsible company offering 100% certified organic cotton and flame retardant-free children’s pajamas. Learn more at newjammies.com.

Eat Right: Stay Cool with Healthy Summer Treats

When the summer heat is on, New Jammies kids need to stay hydrated and cool. Moms and dads agree that as summer heats up, it helps if those cool treats are light and healthy, too.

Water is the first priority for hydrating kids. According to an article in Parenting magazine on keeping kids hydrated, the American Academy of Pediatrics (AAP) recommends children drink six glasses of water on an average day.

“During activity, however, your child can lose up to a half-liter of fluid per hour,” says the article. “The AAP suggests about 5 ounces (or two kid-size gulps) of water or a sports drink every 20 minutes for an 88-pound child.”

Popsicle Dreams Forever
One way kids love to stay hydrated and cool in the summer is with popsicles. Many brands on the market that most of us would still recognize from our childhoods are often produced using sugary flavored water, colorful dyes, and preservatives.

Today, we’re lucky in that we can find low-sugar organic juices and hydrating ingredients, such as coconut water and fresh fruit-infused water, to help us get creative with ingredients while controlling what our kids consume. There are so many options for making your own ice pops using BPA-free molds and easy, healthy recipes. Why not treat the kids and save money with a healthier  homemade option? Yes, please!

The Coconut Mama food blogger, an Oregon mom named Tiffany, offers this recipe for Coconut Water Ice Pops that yields 6. She’s a self-described “true believer in the health benefits of coconut,” using coconut products in most cooking.

“These unconventional ice pops are healthy, super easy to make and can be very versatile,” reads the recipe description. “Coconut water is extremely healthy and restores electrolytes. You can use any mix of frozen or fresh fruit to make them. We used mango, pineapple and blueberry on this batch.”

Ingredients

Fresh or frozen fruit
Coconut water

Instructions

1. Fill popsicle molds (or cups if using) 3/4 way full of fruit of choice.
2. Pour coconut water into molds and fill the rest of the way.
3. Place molds in freezer. Allow popsicles to freeze completely before serving, about 5-8 hours.
4. Once your popsicles are ready to serve, run the bottom of the popsicle molds under warm water to help release them from the molds.

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Freezing ice pops this summer is made easy with the Lekue 4 Unit Stackable Ice Lollipop Mold, which can be ordered online on Amazon. According to the product description, making homemade popsicles in these stackable molds helps save room in the freezer, and they have an easy-to-fill design that comes with a lid to protect from unwanted flavors and smells in the freezer.

Included in the price are easy recipes that feature lactose and gluten-free options. “You can have healthier and more natural ice pops with no preservatives or dyes,” says Lekue. “Each mold comes with one stick and is dishwasher-friendly and BPA-free.”

Juice Up

We love this recipe for All-natural, Sugar-free Soda from The View from Great Island blogger Sue Moran, not only because it’s “refreshing, fun, and fizzy,” according to the foodie site Super Healthy Kids. But it also skips the artificial flavors, colors, high-fructose corn syrup, and chemicals found in many sodas, says superhealthykids.com.  “All you need is fresh fruit, and carbonated water.”

Ingredients

1 pound fresh ripe strawberries
Carbonated water

Instructions

1. Wash and trim the strawberries.

2. Place them in a food processor and pulse until they are rough chopped, then scrape down the sides of the machine. Purée until completely smooth. Let the machine run for a minute or longer to insure a nice smooth purée.

3. Push the mixture through a mesh strainer, using the back of a large spoon to make sure as much of it gets through as possible. Most all of it should go through, leaving just the small seeds behind. You should have approximately a cup and a half of purée.

4. To make soda, use 2 tablespoons of the purée for each 8 ounces of carbonated water. Mix and then serve immediately. You can adjust the amount of purée for a lighter or stronger flavor.

5. The fruit purée will keep in a sealed jar in the refrigerator for a week.

6. If you like you can add a squeeze of fresh lemon juice to perk up the flavor of any fruit soda, and conversely, if you find your soda is too tart, add a touch of honey.

Other fresh fruit-flavor ideas Moran suggests for this super-easy recipe include:

• Grape (choose the dark or red varieties for best flavor)
• Blueberry (be sure to strain this one)
• Guava
• Papaya
• Mango
• Peach
• Pineapple
• Kiwi
• Orange (try blood orange, if you can find them)
• Red or pink grapefruit

Enjoy these refreshing ideas all summer long, and year, if you decide to freeze the purée. Or add spring water to the mix, instead of carbonated, and freeze for a delicious ice pop.

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New Jammies was born as an environmentally responsible company offering 100% certified organic cotton and flame retardant-free children’s pajamas. Learn more at newjammies.com.

Eat Right: Fun Food Truck Recipes

New Jammies Stars and Stripes

New Jammies Star Spangled PJs

A perk of the nice spring and summer weather is the re-emergence of food trucks into our worlds. New Jammies loves the idea of mobile food providers who utilize local, farm-to-table ingredients in their recipes. We’ve found a few food truck-savvy recipes you can make at home, perfect for the week days or the weekends.

Spaghetti Squash is the Secret

The Healthy Food Truck is an Indianapolis-based business offering a brick-and-mortar cafe and mobile locations throughout the week. The company started out as a personal desire to get people fit and eat quality, healthy food.

“With our personal training clients and family as inspiration on our menu items, rose a great opportunity to serve paleo, gluten free, vegetarian and vegan food options that everyone enjoys,” says the Healthy Food Truck, on its website. “This is a veteran/woman-owned small business and we take great pride in offering the freshest, local, organic pressed juices, and foods while maintaining a close relationship with our customers.”

Healthy Food Truck says its recipe for Low-Carb Spaghetti and Meatballs will help families learn to love nature’s healthy noodles: spaghetti squash.

“If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal,” says the site.

Low-Carb Spaghetti and Meatballs

Serves 12

Ingredients

2 pounds lean, organic, grass-fed ground beef
1 pound lean, sweet turkey sausage
4 celery stalks, diced
1 yellow onion, diced
3 carrots, diced
3 omega-3, eggs
1/2 cup almond meal
2 Tablespoons dried oregano
1 teaspoon garlic powder
dash of salt and pepper
Optional: handful of olives

Sauce

14.5 oz can diced tomatoes
1 can tomato paste
splash of white wine
2 cups fresh basil, chopped
6 garlic cloves, chopped
dash of salt and pepper

Noodles

1 spaghetti squash

Instructions

1. Preheat oven to 375 degrees F.

2. Wash spaghetti squash and poke all over with a knife.

3. Place directly on the middle oven rack and bake for 1 hour.

4. Remove from oven and allow to cool.

5. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.

6. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.

7. Combine all of the sauce ingredients into a medium bowl and mix well.

8. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.

9. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

Nutritional Analysis: One serving equals: 266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

Tacos

Veggies in These Tacos

Serves 4

“The First Mess” cookbook author and foodie blogger Laura Wright grew up working in restaurants and growing up with agriculture. So farm-to-table-inspired cuisine is right up her alley. Her recipe for Roasted Spring Vegetable + Quinoa Tacos with Dill-y Guacamole, which features rice, lentils, beans or any other grain you prefer, fits the mold of healthy food truck offerings for a fresh, healthy option for spring and summer.

Roasted Spring Vegetable Quinoa Tacos

Ingredients

3/4 cup quinoa, rinsed

For roasted veggies:

1/2 lb asparagus, cut into 2 inch lengths

1 bulb of fennel, cored + cut into 2 inch lengths

1 Tbsp olive oil

salt + pepper

For the guac:

1 ripe avocado, peeled + pitted

juice of 1 lime

1 green onion, sliced

3 sprigs of dill, leaves chopped

For assembly:

3-4 radishes, thinly sliced

12 small corn tortillas, warmed

hot sauce to serve

Instructions

1. Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper and set aside.

2. Place the rinsed quinoa, a pinch of salt and 1 1/2 cups of water in a small saucepan over medium heat. Bring the pot to a boil and simmer until all of the liquid is gone, about 15 minutes.

3. Meanwhile, place the asparagus and fennel pieces on the parchment-lined baking sheet. Drizzle the vegetables with the olive oil and season them with salt and pepper. Toss the vegetables to coat and slide the tray into the oven. Roast until the vegetables are just soft, about 12-13 minutes.

4. While vegetables are roasting, mash the avocado in a small bowl with the lime juice, sliced green onion and some salt and pepper. Once you have a chunky puree, check it for seasoning. Adjust accordingly and mash in the chopped dill. Set aside.

5. Start assembling tacos: lay a warm tortilla down and top it with 1/4 cup of cooked quinoa. Top the quinoa with a small handful of the roasted vegetables and a tablespoon or two of the guacamole. Finish with a few radish slices and hot sauce if you like. Repeat with remaining ingredients.

 

Sippin’ on Summertime

In its “Aloha, Portland” episode of “Eat St.,” the Cooking Channel featured a refreshing drink recipe, courtesy of Scratch. This watermelon lemonade mixes heat with sweet, a perfect drink for Mom and Dad to relax on the back porch while the kids enjoy their 100% juice boxes. Give it a try at your next BBQ.

Watermelon lemonadeWatermelon Jalapeno Lemonade

Ingredients

2 1/2 cups lemon juice
1 1/2 cups sugar
1 jalapeno, seeded, deveined and chopped
1/2 seedless watermelon, chopped
16 fresh mint leaves, optional
Ice
Lemon slices, for serving

Directions

1. In batches, combine 12 cups water, the lemon juice, sugar, jalapeno, watermelon and mint, if using, in a blender. Blend to a puree.

2. Allow the puree to steep for 10 minutes before straining it through a fine mesh sieve. Chill well.

3. Serve chilled, with ice and a lemon slice floating at the top.

Click here to watch it being made.

 

New Jammies was born as an environmentally responsible company offering 100% certified organic cotton and flame retardant-free children’s pajamas. Learn more at newjammies.com.

Eat Right: Charge into Spring with Immune-boosting Foods

Spring brings the opportunity for New Jammies families to welcome the new season feeling refreshed. We say goodbye to the stuffy head colds, high fevers and sore throats of winter, taking an holistic approach to health with immune-boosting foods. Whether it’s garlic soup as a natural immune-supporting remedy or apple slices with almond or peanut butter for protein, these recipes harken back Spring’s fresh take at a healthy life.

Garlic Soup RecipeSoothing Garlic Soup
Makes 6 servings
Courtesy wellnessmama.com

The wellnessmama.com website offers “simple answers for healthier families,” and this soothing and immune-boosting recipe that blogger Katie found in an old French cookbook was a pleasant, healthy surprise.

“What surprised me most is the delicious and savory flavor of this soup,” she said. “I expected an overpowering garlic taste, but the added step of roasting the garlic creates a rich and almost slightly sweet flavor.”

Ingredients
4-5 heads of garlic (45-50 cloves)
1/4 cup high quality olive oil
2 onions
4 tablespoons butter
1 quart of chicken broth
2 cups of coconut milk or other milk of choice
1 teaspoon dried thyme leaf or 2 teaspoons of fresh
1 teaspoon dried oregano leaf
1 teaspoon dried basil leaf
1/2 teaspoon salt
1/2 teaspoons black pepper
2 tablespoons fresh minced parsley leaf (optional)
1/4 cup chopped fresh chives (optional)
1 fresh lemon (for garnish)

Instructions
1. Preheat the oven to 350 degrees.
2. Cut the heads of garlic in half across the cloves but do not peel them.
3. Pour the olive oil into an oven safe dish and place the garlic head halves cut side down on the dish.Cover with an oven safe lid or foil.
4. Roast for 45 minutes to 1 hour or until garlic cloves are fragrant and starting to brown. To remove the garlic cloves, carefully pick up the shell of the garlic heads. The cloves should slightly stick to the pan, making peeling easy.
5. While garlic is roasting, melt butter in a large pot and add sliced onions. Saute over medium heat, stirring constantly until onions are translucent and golden. Add thyme, oregano, basil, salt and pepper and saute for 2 minutes.
6. When garlic is done roasting, add peeled cloves to the onion mixture in the pot.
7. Add chicken broth and bring to a simmer. Simmer for 15 minutes.
8. Reduce heat to low and add coconut milk or other milk.
9. Using a stainless steel immersion blender, carefully blend the soup until smooth.
10. Serve warm. Garnish with fresh parsley and chives and squeeze a lemon wedge over each bowl.

Turmeric Chicken and Brown Rice SoupTurmeric Chicken and Brown Rice Soup
Courtesy Urban Kitchen Apothecary

The blog site Urban Kitchen Apothecary was created by a health-supportive chef, culinary wellness educator, and all-around holistic lifestyle guru based in New York City. In her pantry, founder Nancy houses “fresh and dried herbs and spices, sea vegetables, medicinal mushrooms, superfoods of both the common and exotic varieties, and all matter of tinctures and concoctions … to enhance both the flavors and medicinal properties of my culinary creations (hence the name of this blog).”

According to Nancy, her recipe for chicken and rice soup is easy to make, and gets better over the next couple of days after it’s made. Also it freezes well.

“The brown rice creates a rich, velvety broth and makes the soup more hearty and satisfying; ginger, garlic and turmeric are ultra-soothing, antiviral and immunity-boosting; and lemon is the perfect zesty finishing touch and adds a boost of much-needed vitamin C,” Nancy says.

Ingredients
2 large onions, one cut into quarters and the other diced (divided)
2 large carrots, one cut into chunks and the other diced (divided)
4 celery stalks, 2 cut into chunks and the remaining stalks diced (divided)
1 small fennel bulb, trimmed and diced (if stalks are attached save them for the broth)
10 large garlic cloves, 5 peeled and left whole, 5 peeled and sliced (divided)
5 slices of fresh ginger + 1-inch piece of ginger, chopped (divided)
2-1/2 pounds chicken parts (bone-in breasts and/or thighs)
1 jalapeno, chopped
1 teaspoon ground turmeric
1/2 teaspoon ground coriander seed
pinch of red chile flakes (optional)
2 bay leaves
Piece of Parm rind
2 cups cooked brown rice
juice of 1 lemon, plus wedges for serving
olive oil
chopped fresh parsley
salt and black pepper

Instructions
1. To make the soup base, combine quartered onion, carrot chunks, celery chunks, fennel stalks and trimmings, whole garlic cloves, ginger slices, and chicken parts in a soup pot. Add water to cover (about 8 cups) and 1/2 teaspoon salt. Bring to a boil, reduce heat and simmer, partially covered, for about 1 hour. Remove chicken pieces with tongs and set aside. Remove vegetables, garlic and ginger with a spider or slotted spoon and discard.
2. Add chopped onion, carrot, celery, fennel, garlic, ginger, jalapeño, turmeric, coriander, chile flakes, bay leaves, Parm rind and brown rice to the pot. Simmer uncovered until vegetables are tender, about 30 minutes.
3. When cool enough to handle, remove skin and bones from chicken. Shred meat into bite-sized pieces and add to soup. Cook for an additional 10 minutes.
4. Stir in lemon juice and season with salt and pepper to taste. Serve with a drizzle of olive oil, chopped parsley and lemon wedges.

Veggie Spring Rolls20-Minute Rainbow Vegetable Spring Rolls
Makes 6 spring rolls
Courtesy chefsavvy.com

This fresh recipe for vegetable spring rolls are perfect for a light lunch, healthy snack or easy-to-make appetizer. Colorful and full of flavor, these naturally vegan spring rolls include mango, high in Vitamins C & A. “The large amounts of Vitamin C act as a great immune booster. Carrots are loaded with antioxidants and a great source of Vitamin A. Bell peppers are packed with vitamins and fiber. Also a great source of antioxidants. The scallions’ Vitamin K and fiber make this a good choice for the spring rolls. Red cabbage is rich in vitamins, fiber and antioxidants,” says the recipe on chefsavvy.com.

Ingredients
6 spring rolls wrappers
½ cup bell peppers (I used yellow, red and orange bell peppers)
½ cup red cabbage, shredded
½ cup scallions
½ cup mango, sliced
½ cup carrots, julienne

Sweet and Spicy Chili Sauce
2 tablespoons low sodium soy sauce
¼ teaspoon sweet chili garlic sauce
½ teaspoon sriracha
¼ teaspoon honey
1 tablespoon canola oil

Instructions
1. Place 1 spring roll wrapper at a time in a bowl of warm water for 5-10 seconds until it softens up a bit. Place it on your work surface and add a handful of each veggie in the top center of the wrapper leaving enough space at the top to roll. (Do not over stuff)
2. Fold the edge closest to you over the toppings and tuck the sides in and over the portion you just rolled. Roll away from you making sure to keep the spring roll tight. Repeat until you have used up all of the filling. Should make about 6 rolls.
3. Serve immediately with the Sweet and Spicy Chili Sauce. Cover with a damp cloth so they do not stick together if you won’t be serving them right away.

Sweet and Spicy Chili Sauce
1. Add soy sauce, chili garlic sauce, sriracha and honey to a small bowl.
2. Slowly whisk in oil in a slow and steady stream.
3. Serve immediately with the spring rolls. If the sauce separates give it a quick whisk.

Chocolate-Peanut Butter Granola Apple BitesChocolate-Peanut Butter Granola Apple Bites
Makes 16-20 wedges
Courtesy The Comfort of Cooking

Ingredients
2 apples, sliced into wedges
1/4 cup peanut butter
1/4 cup granola, your favorite
1/4 teaspoon ground cinnamon, for sprinkling

Semisweet chocolate chips, optional*

Instructions
1. Coat tops of apple wedges in peanut butter and sprinkle with granola and cinnamon.
2. Melt chocolate chips in the microwave, stirring in 30 second increments until melted. Be careful not to overheat.
3. Drizzle wedges with melted chocolate, set on a large platter and serve.

Tips
To substitute the chocolate drizzle, you can sprinkle mini chocolate chips on top of the wedges. Or, leave the chocolate out altogether. They’re still delicious!

If not eating immediately, brush each side of apple wedges with a little lemon juice to avoid browning.

Peanut Butter Love

Health Ambition offers the Top 8 Health Benefits of Peanut Butter, starting with protein. “As a protein-rich food, when you eat peanut butter you feel fuller for longer. Additionally the protein is also good for building and repairing muscles, which is especially important if you work out a lot,” says Chief Editor Helen Sanders.

The Top 8 Health Benefits Of Peanut Butter

Eat Right: Sweet, Healthy Desserts Families Will Love

Audrey Hepburn once said, “Let’s face it, a nice creamy chocolate cake does a lot for a lot of people; it does for me.” At New Jammies, we love dessert, especially cake, as much as the next sweet tooth. Since February is American Heart Month, and the perfect time for spreading the love, we decided to seek out tasty and healthy dessert recipes — including one for chocolate lovers — to keep hearts happy, just in time for Valentine’s Day.

Spiced PearsHoney and Spice Pears
Courtesy American Heart Association
Makes 4 Servings

Enjoy a delicate, heart-healthy dessert by cooking seasonal pears in a light homemade syrup. For info on women and heart disease, visit Go Red for Women.

Ingredients
1 cup light cranberry juice cocktail
1/2-3/4 tsp. ground cinnamon
1/8-1/4 tsp. ground allspice
4 small firm pears (about 6 ounces each), peeled, halved, and cored
2 Tbsp. sweetened, dried cherries or cranberries
1 Tbsp. honey
1 1/2 tsp. honey (divided use)

Tip: Serving size 2 pear halves and 1 heaping tablespoon sauce.

Directions
1. In a large nonstick skillet, stir together the cranberry juice, cinnamon, and allspice. Add the pears and cherries. Bring to a boil over medium-high heat. Cook, covered, for 5 minutes, or until the pears are just tender-crisp.

2. Transfer pears with the cut side down to a serving plate, leaving liquid in the skillet.

3. Cook the liquid, still on medium high, for 2 1/2 to 3 minutes, or until reduced to a scant 1/4 cup, stirring frequently. Remove from heat. Stir in honey. Spoon over pears.

4. Let cool completely, about 20 minutes. Turn the pears several times to coat with the sauce or transfer them to plates and spoon the sauce on top.

img_2304Frozen Yogurt Fruit Pops
Courtesy American Diabetes Association
Makes 4 Servings

You can make this recipe with any fruit and flavor of yogurt. Try mango chunks with pineapple yogurt, or kiwi halves with strawberry yogurt. You could also try other toppings like coconut or sprinkles instead of pecans.

Ingredients
Wax paper
12 strawberries, hulled
12 cake pop sticks
½ cup nonfat blueberry Greek yogurt
¼ cup chopped pecans

Directions
1. Line a small baking sheet with wax paper. Set aside.

2. Insert the cake pop sticks into the top part of the strawberry. Do not pierce through the end of the strawberry.

3. Dip each strawberry in the yogurt, shaking so that each strawberry is thinly coated. Use a spoon to help coat the strawberries if needed.

4. Sprinkle 1 teaspoon of pecans (or coconut, sprinkles, etc) over each coated strawberry.

5. Place the strawberry pops on the baking sheet and freeze for 1-2 hours or until the yogurt is frozen. Once pops are frozen, remove from wax paper and serve or put in a freezer zip-top bag.

img_2306Cranfully Good Chocolate Bites
Courtesy US Cranberries
Makes 8 “Bites”

Rich dark chocolate topped with your favorites: cranberries, nuts, and dried fruits.

Ingredients
3 T 70-80% cocoa premium dark chocolate chips
1/8 cups mix of walnuts, cashews, almonds, pistachios
1/8 cups mix of dried cranberries, raisins, gooseberries (optional), pumpkin seeds

Directions
1. Mix the nuts and dried fruits together.

2. Melt chocolate in microwave-safe container on low power setting. Rule of thumb: 1 min. for 1 oz.; 3 min. for 8 oz.; 3.5 min. for 1 lb.; 4 min. for 2.lb. Run microwave in 30 sec.-1 min. increments.

3. When most of the chocolate is melted, stir mixture continuously until smooth, shiny, and completely melted.

4. Spoon chocolate onto wax paper in even circles. Top with nuts and fruits. Let harden and then refrigerate 10 minutes.

Pineapple Cream Cheese Pie with Berriesimg_2305
Courtesy Mayo Clinic Staff
Makes 8 Servings

Dietitian’s tip: This dessert is more similar to a tart than a traditional cream pie. You can use any fresh, unsweetened berries, such as strawberries, blueberries, raspberries or blackberries.

Ingredients
8 ounces fat-free cream cheese, softened
2 tablespoons granulated sugar
1 prepared graham cracker crust, about 9 inches in diameter
1 can (16 ounces) unsweetened crushed pineapple, drained
1 pint berries, rinsed and drained (strawberries, blueberries, raspberries or blackberries, or a combination)

Directions
1. In a small bowl, mix the softened cream cheese with the sugar. Gently spread over the graham cracker crust.

2. Refrigerate until well chilled, about 2 hours.

3. Just before serving, spread the crushed pineapple over the cream cheese. Add the berries.

4. Cut the pie into 8 wedges and serve immediately.

 

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