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: 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: 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: Celebrate American Heart Month with Heart-Healthy Recipes

New JammiesThe Centers for Disease Control and Prevention designates February as American Heart Month. And all month long New Jammies has been focusing on a lifestyle committed to heart health.

One way the CDC suggests focusing on heart health is making small changes that can lead to a lifetime of healthy choices. According to the CDC, heart disease is the leading cause of death for men and women. High blood pressure is a leading cause of heart disease and stroke.

The CDC encourages these simple changes to make a big difference. Try these ideas for getting started:
• Talk to your doctor about ways to control high blood pressure.
• Add physical activity to your daily routine.
• Quit smoking.
• Make heathy eating swaps, such as using fresh or dried herbs and spices instead of salt.
• Serve food lower in salt and fat content, provide more fruits and vegetables, and make less sugary sweets.

New Jammies is a big supporter of healthy eating practices for parents and their kids, and we love any recipe that makes family meal planning easier. These recipes from the CDC and the American Heart Association are heart-healthy and delicious. Give them a try this month and all year long!

Oatmeal WafflesOatmeal Pecan Waffles (or Pancakes)
Source: National Institutes of Health, “Deliciously Healthy Family Meals”
Serving Size: 3 small (2-inch) or 1 large (6-inch) waffle (depending on waffle iron size) or pancakes

Ingredients
For waffles
1 C whole-wheat flour
½ C quick-cooking oats
2 tsp baking powder
1 tsp sugar
¼ C unsalted pecans, chopped
2 large eggs, separated (for pancakes, see note)
1½ C fat-free (skim) milk
1 Tbsp vegetable oil

For fruit topping
2 C fresh strawberries, rinsed, stems removed, and cut in half (or substitute frozen strawberries, thawed)
1 C fresh blackberries, rinsed (or substitute frozen blackberries, thawed)
1 C fresh blueberries, rinsed (or substitute frozen blueberries, thawed)
1 tsp powdered sugar

Directions
1. Preheat waffle iron.
2. Combine flour, oats, baking powder, sugar, and pecans in a large bowl.
3. Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well.
4. Add liquid mixture to the dry ingredients, and stir together. Do not overmix; mixture should be a bit lumpy.
5. Whip egg whites to medium peaks. Gently fold egg whites into batter (for pancakes, see note below).
6. Pour batter into preheated waffle iron, and cook until the waffle iron light signals it’s done or steam stops coming out of the iron. (A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside.) (Or make pancakes.)
7. Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve.
Tip: For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and eliminate steps 4 and 5.

Lettuce Wraps
Asian-Style Chicken Wraps
Source: National Institutes of Health, “Deliciously Healthy Dinners and Deliciously Healthy” Family Meals
Serving Size: 2 wraps, ¼ C sauce

Ingredients
For sauce
1 small Jalapeno chili pepper, rinsed and split lengthwise—remove seeds and white membrane, and mince (about 1 Tbsp); for less spice, use green bell pepper
1 Tbsp garlic, minced (about 2–3 cloves)
3 Tbsp brown sugar or honey
½ C water
½ Tbsp fish sauce
2 Tbsp lime juice (or about 2 limes)

For chicken
1 Tbsp peanut oil or vegetable oil
1 Tbsp ginger, minced
1 Tbsp garlic, minced (about 2–3 cloves)
12 oz boneless, skinless chicken breast, cut into thin strips
1 Tbsp lite soy sauce
1 Tbsp sesame oil (optional)
1 Tbsp sesame seeds (optional)

For wrap
1 (small) head red leaf lettuce, rinsed, dried, and separated into single leaves large enough to create wrap
8 fresh basil leaves, whole, rinsed and dried
2 cups bok choy or Asian cabbage, rinsed and shredded

Directions
1. To prepare the sauce, add all ingredients to a saucepan, and bring to a boil over high heat. Remove from heat, and let sit in hot saucepan for 3–5 minutes. Chill in refrigerator for about 15 minutes or until cold.
2. Prepare the chicken by heating oil in a large wok or sauté pan. Add ginger and garlic, and stir fry briefly until cooked but not brown, about 30 seconds to 1 minute.
3. Add chicken, and continue to stir fry for 5–8 minutes.
4. Add soy sauce, sesame oil (optional), and sesame seeds (optional), and return to a boil. Remove from the heat, and cover with lid to hold warm in hot sauté pan.
5. Assemble each wrap: Place one large red lettuce leaf on a plate, then add ½ cup chicken stir-fry, 1 basil leaf, and ¼ cup shredded cabbage and fold together. Serve two wraps with ¼ cup sauce.

Green Chile Stew

Green Chile Stew
Source: American Heart Association
Serving Size: 4

Ingredients
1 Tbsp. corn or canola oil
1 lb. beef sirloin, beef round or flank steak (whatever is on sale), cut into 1/2-inch cubes, all visible fat discarded
1 small onion (yellow or white), chopped
2 clove minced, fresh garlic OR
2 tsp. jarred, minced garlic
2 Tbsp. whole-wheat flour
2 cups fresh tomatoes, chopped OR
14.5 oz. canned, no-salt-added, chopped tomatoes
6 Hatch chilies, roasted, skinned OR
2-3 oz. no-salt-added, canned green chilies
1 jalapeño or Serrano pepper (skip this if you don’t like spicy food), chopped, (optional)
1/2 tsp. black pepper
2 cup low-sodium, fat-free chicken broth

Directions
1. In a stew pot, heat oil over medium-high heat and add beef. Stir occasionally, until browned ? about 5 minutes.
2. Stir in onion and garlic, cooking 2-3 minutes until onions begin to be translucent.
3. Add flour, stirring until well mixed.
4. Add all remaining ingredients and stir well.
5. Reduce heat to medium-low, cover and simmer for 1 hour.

Banana Split Yogurt ParfaitBanana Split Berry Yogurt Parfaits
Source: American Heart Association
Serving Size: 4

Ingredients
2 6 – oz. packaged, fat-free pineapple yogurt
1 cup sliced strawberries OR
1 cup mixed berries
1 large banana (about 1 cup sliced)
1/4 cup low-fat granola (4 Tbsp)
1 Tbsp. cocoa, unsweetened
1 Tbsp. confectioner’s sugar
2 tsp. hot water

Directions
1. To assemble parfaits, in small dish, layer about 1/3 cup yogurt, 1/4 cup sliced strawberries, 1/4 cup sliced bananas and sprinkle with 1 tablespoon granola.
2. In small cup, stir together cocoa, confectioners’ sugar and hot water until smooth. Drizzle 1 teaspoon over each parfait.

Tips
Instead of fresh berries you can substitute 1 cup frozen mixed berries, thawed.
Substitute any flavor of nonfat yogurt you enjoy.

Eat Right: Soup’s On for a Healthy New Year

With every new year, eating better is something New Jammies can really get behind as a resolution. One easy way to eat healthier without the pressure of a resolution commitment is to make a warm batch of soup for the family using fresh, vitamin-packed vegetables and nutritious, low-fat ingredients. Light a fire, stay warm, dress the kids in comfy New Jammies, and enjoy these soup recipes to feel great in the new year:

Hearty Greens SoupHearty Greens Soup with Bowtie Pasta and Tomatoes
wholefoodsmarket.com

With only 200 calories, 5 grams total fat and 7 grams of protein, this vegetarian soup recipe from Whole Foods incorporates hearty greens such as Swiss chard or kale, escarole, garlic and fresh tomatoes for a low-sugar protein punch for an easy dinner with leftovers for a quick lunch. Serves 6 to 8.

Ingredients:
2 tablespoons extra-virgin olive oil
3 cloves garlic, chopped
1 medium yellow onion, chopped
1 bay leaf
Salt and pepper to taste
4 plum tomatoes, cored and chopped
2 carrots, chopped
1 bunch Swiss chard (about 3/4 pound), roughly chopped (and/or kale)
1/2 bunch escarole (about 1/2 pound), stemmed and roughly chopped
1/2 pound dried bowtie (farfalle) pasta
1 (3-inch) Parmigiano-Reggiano rind, plus grated Parmigiano Reggiano for garnish
1/4 pound baby spinach

Instructions:
1. Heat oil in a large pot over medium heat. Add garlic, onion, bay leaf, salt and pepper and cook, stirring often, until golden brown, about 15 minutes.
2. Add tomatoes and cook until most of the liquid is released and absorbed, about 5 minutes more.
3. Add carrots and 8 cups water and bring to a boil, scraping up any browned bits from the bottom of the pot.
4. Stir in chard, escarole, pasta and Parmigiano-Reggiano rind.
5. Reduce heat, cover and simmer until broth is flavorful and greens and pasta are tender, about 15 minutes.
6. Stir in spinach and season with salt and pepper.
7. Remove and discard bay leaf and cheese rind from soup then ladle into bowls, garnish with grated cheese and serve.

Rustic Italian Tomato SoupRustic Italian Tomato Soup
goredforwomen.org

As part of its Go Red for Women campaign, the American Heart Association offers this low-calorie, low-sodium soup to help beat heart disease. It’s often called the Silent Killer because heart disease victims often don’t even know they have it, so they aren’t treated or make healthy lifestyle changes. The AHA reports that 80% of heart disease in women is preventable, and more women are beating heart disease than ever before. So fix this heart-healthy soup for the women you love in your life. Serves 4; 1 cup.

Ingredients:
16 ounces frozen mixed bell pepper strips (may be labeled stir-fry mix)
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 3/4 cups fat-free, low-sodium chicken broth
1/2 15.5-ounce can no-salt-added navy beans, rinsed and drained
3 tablespoons chopped fresh basil
2 tablespoons chopped fresh parsley
1 tablespoon balsamic vinegar
1 medium garlic clove, minced
1/2 teaspoon dried oregano, crumbled
1/8 to 1/4 teaspoon crushed red pepper flakes
1 tablespoon olive oil (extra virgin preferred)
1/4 teaspoon salt

Instructions:
1. In a food processor or blender, process the bell pepper strips, tomatoes with liquid, broth, beans, basil, parsley, vinegar, garlic, oregano, and red pepper flakes until slightly chunky or smooth.
2. Pour into a large saucepan.
3. Bring to a boil over high heat.
4. Reduce the heat and simmer, covered, for 20 minutes, or until the flavors are blended.
5. Remove from the heat.
6. Stir in the oil and salt.

California Avocado Spiked Corn SoupCalifornia Avocado Spiked Corn Soup
californiaavocado.com

Using fresh California avocados, and a kick from white and cayenne peppers, this corn soup from the California Avocado Commission is low in sodium and a great source of potassium, fiber, protein, Vitamins A and C, calcium and iron. Serves 4.

Ingredients:
1 medium onion, chopped
2 small celery stalks, diced
1/3 cup coarsely shredded carrot
1 Tbsp. canola oil
8 oz. yellow corn kernels
3/4 tsp. chopped fresh thyme
2 cups water
As needed Salt, to taste
As needed Freshly ground white pepper, to taste
As needed Cayenne pepper, to taste
1 Tbsp. fresh lemon juice, or more to taste
2 ripe, Fresh California Avocados, peeled and seeded
As needed Carrot threads*, as needed for garnish

Instructions:
1. Sauté onion, celery and carrot in oil until soft, about 10 minutes.
2. Stir in corn, thyme, water and a little salt; simmer 20 minutes.
3. Coarsely puree mixture; return to pot.
4. Stir in salt, white pepper and cayenne to taste.
5. Remove from heat; stir in lemon juice.
6. Dice half of the avocados and stir into soup. Slice remaining avocado.
7. Divide soup among warmed soup bowls. Garnish with avocado slices and carrot threads.

Serving Suggestions:
Stir in diced roast chicken or turkey for a main-meal entrée. To make carrot threads, pull a zester down a large carrot. Try with a glass of Pinot Noir.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Sweet Coconut Tapioca Soup with Bananas Sweet Coconut Tapioca Soup with Bananas (Che Chuoi)
Cooking Light, myrecipes.com
Photo by Karry Hosford

This traditional dessert soup called Che Chuoi, made healthy with low sugar, tapioca, light coconut milk and fresh bananas, is a favorite for kids of all ages as a feel-good soup after dinner or a tasty after-school snack. According to myrecipes.com, it can be eaten hot, at room temperature, or chilled, and the cooler it gets, the thicker it becomes. Serves 4.

Ingredients:
2 cups water
1 (14-ounce) can light coconut milk
1/2 cup sugar
4 cup uncooked granulated tapioca
1/2 teaspoon salt
2 large ripe bananas, quartered lengthwise and cut into 1/2-inch pieces (about 1 1/2 cups)
1 teaspoon sesame seeds, toasted (optional)

Instructions:
1. Bring water and coconut milk to a boil in a medium saucepan.
2. Stir in sugar, tapioca, and salt. Reduce heat to medium-low; cook 30 minutes, stirring frequently.
3. Stir in bananas. Remove from heat; cover, and let stand 15 minutes.
4. Serve warm, or chill 3 hours. Sprinkle with sesame seeds, if desired