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 Holiday Recipes for the Whole Family

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:

Spinach Parmesan White Bean Dip

Found on Pinterest, one of our favorite resources for ideas for healthy recipes and fun holiday do-it-yourself projects, this simple, vegetarian, five-ingredient, gluten-free dip is “packed with protein and veggies, and tons of cheesy flavor.” Sounds great to us!

Ingredients
1 cup baby spinach, packed
1 15 oz. can white beans, small
2 tbsp freshly squeeze lemon juice
1 tbsp olive oil
1/4 cup Parmesan cheese

Instructions

1. Blend in food processor; salt and pepper to taste.

2. Serve with carrots, celery, cauliflower, pita chips or any healthy chip or veggie stick that goes great with dips.

 

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.

 

Orange Glazed Turkey with Potatoes & Carrots

The American Heart Association offers many healthy options for traditional recipes on its website at recipes.heart.org. This citrus-roasted recipe for a turkey breast, to make holiday prep easier, caught our eye for a healthy take on festive meals.

”Try this new Simple Cooking with Heart take on traditional turkey. Its seasoning gives the dish a base of flavor, and orange marmalade adds tangy sweetness. Serve with potatoes and carrots. Enjoy the taste of Thanksgiving year-round!”

Ingredients
6 Servings
Nonstick cooking spray
1.5-1.75 lb. boneless, skinless turkey breast (all visible fat discarded)
2 tsp. dried mixed herbs (mix a combination of any/all – rosemary, basil, parsley, tarragon, chives, thyme, sage)
3/4 tsp. salt
1/2 tsp. black pepper
1/2 tsp. garlic powder
3 Tbsp. orange marmalade
1 lb. washed potatoes (can use any type of potatoes), cut into 1-inch pieces
1 Tbsp. extra virgin olive oil
4 medium carrots (peeled, cut into 1-inch pieces)

Instructions

1. Preheat oven to 375 degrees.

2. Spray a 9×13 inch casserole dish with cooking spray. Place turkey in the dish.

3. In a small bowl, mix dry ingredients (herbs, salt, pepper, garlic powder). Rub half of mixture over the turkey.

4. Spread marmalade over turkey.

5. Stir potatoes, carrots and oil in to remaining herb mixture. Place vegetables in dish around the turkey. Bake for 1 hour.

6. Remove from oven and let sit 5-10 minutes to allow juices to redistribute.

 

Spiced Caramel Apples

Better Homes and Gardens knows a little something about entertaining, and has spent decades being one of the foremost experts on food. So it’s no surprise they’ve put together a list of Healthy Apple Desserts that includes this easy recipe that slow cooks while everyone is visiting.

“Instead of serving caramel apples on a stick, we cut apples in half, topped them with a sprinkle of cinnamon and cloves, and cooked them in a slow cooker. We added a drizzle of caramel topping later, along with a few chopped pecans, to create a healthy apple dessert that wows.”

Ingredients

1 teaspoon ground cinnamon
1/8 teaspoon ground cloves
5 medium red-skinned cooking apples (such as Rome or Jonathan), cored, and halved
1/2 cup apple juice or apple cider
1 tablespoon lemon juice
2/3 cup sugar-free caramel ice cream topping
1/2 cup toasted, chopped pecans

Instructions
1. In a small bowl, combine cinnamon and cloves. Core and halve the apples.

2. Place 1/2 of the apple halves in a 3 1/2- to 4-quart slow cooker. Sprinkle evenly with some of the cinnamon mixture. Add remaining apples and sprinkle with remaining cinnamon mixture.

3. Pour apple juice and lemon juice over apples. Stir to coat apples evenly.

4. Cover and cook on low-heat setting for 2-1/2 to 3 hours, stirring gently halfway through cooking time.

5. Spoon apples and cooking liquid to individual serving dishes. Drizzle with caramel topping and sprinkle with pecans.

 

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.

Play Right: Fall Crafting for the Kids

At New Jammies, we love the beauty that Autumn brings, from the changing of the leaves to the colors of the harvest. So this season the time is right to let the kids become inspired by all that surrounds them to make fun crafts with a Fall theme at home.

New Jammies Founder and CEO Nicole Ludlow loved the Halloween-inspired Paper Plate Spiders her preschool-aged son made at school, with inspiration from the I Heart Crafty Things blog. We thought we would check out other do-it-yourself crafts young children can complete from iheartcraftythings.com, and these Cupcake Liner Turkey Puppets caught our eye.

Just in time to get into the Thanksgiving spirit!

Turkey Time

“I love making crafts with my kids that can be interactive for pretend play or that we can use to reenact a story that we’ve just read. I came across some darling Cereal Box Turkeys over at Plum Pudding recently and I loved them,” says the iheartcraftythings founder and kids craft designer Rachel Nipper. “I decided to make more of a kid-friendly version that my children could help me with and we are using them as Turkey Puppets. We used one of my favorite crafting materials to make them also, cupcake liners.”

Supplies:

• craft stick [We received ours from our friends at Craftprojectideas.com.]
• 2 mini brown cupcake liners
• 1 orange cupcake liner
• sheet of cardstock paper (I used a scrap piece of yellow, you can use whatever color you want)
• small piece of brown, yellow and red cardstock paper
• 2-inch circle punch (or you can free hand a circle this size)
• school glue
• glue stick
• scissors

Directions:
1. Start by using your glue stick to glue down your orange cupcake liner onto a sheet of cardstock paper. I used a scrap piece of yellow that I had. You can choose whatever color you want to use. Now cut the cupcake liner out. (Backing it with cardstock paper gives the cupcake liner and puppet stability.)

2. Use school glue to glue your craft stick down to the front of your orange cupcake liner.

3. Using your glue stick, glue one of your mini brown cupcake liners onto the orange cupcake liner, positioning it at the bottom.

4. Use your scissors to make slits around the top and sides of your orange cupcake liner. Some of the cardstock paper you glued your cupcake liner onto may show through after doing this, so keep that in mind when deciding what color you use in step 1.

5. Cut your other mini brown cupcake liner in half and glue the pieces onto the sides of your other brown cupcake liner to act as turkey wings.

6. Cut a 2-inch circle from your circle punch out of your brown paper and then glue it onto your puppet.

7. Finish your turkey by adding googly eyes, a beak and snood cut out of your red and yellow paper.

“Now you have a fun little turkey puppet to reenact your favorite turkey story or for imaginative, pretend play. We made several turkeys so my kids have had fun letting them interact with each other,” Rachel says. “I think it would also be fun to play around with different patterned cupcake liners instead of the orange one. I’m thinking orange polka-dot liners or a different pattern. I didn’t have any on hand to try it out.”

Sponge Paint It

Nicole also noticed her preschooler seems to be drawn to painting with sponges, so she became inspired to ignite his creativity at home using household sponges and paint.

“I just cut up a sponge into different shapes and put colors of paint on plate to dip and splotch, she says.

At school, he made this Egg Carton Caterpillar project in class, and it turned out pretty cute, according to Nicole.

“All you need for this project is an egg carton, some kid-friendly paint, pipe cleaners and eyes (optional, because you can always just paint the eyes on),” says Megan Bray, from the Balancing Home blog site.

Read full instructions here.

Catch the Sun

Nicole says another neat project her son did at school, but parents and caregivers can also do at home, is making suncatchers or stainglass.

“Cut a shape out of thin tissue paper and paint with water colors,” she says.

The Artful Parent blog offers 50+ suncatcher crafts for kids at https://artfulparent.com/stained-glass-suncatcher-ideas-kids.

These Autumn Leaf Suncatchers from The Artful Parent are great as holiday presents in December or gifts for the family at Thanksgiving in November.

Supplies:

• Transparent contact paper (sticky-back plastic)
• Fresh autumn leaves
• Heart or other hole punch (optional)

Directions:

1. Cut off a rectangular piece of contact paper. Fold it in half, then pull the paper covering off to the fold, exposing half of the sticky plastic.

2. Arrange your autumn leaves on the sticky contact paper and press to adhere.

3. If desired, your your hole punch to cut out heart (or other) shapes from leaves and add those to the suncatcher as well.

4. When you are satisfied with your design, remove the rest of the paper backing from the contact paper. Carefully fold it over the leaves, sandwiching them in between the two layers of plastic, and press down with your hands, avoiding air bubbles if possible.

5. Hang in a sunny window and admire!

The Artful Parent taped the suncatchers to the window, but sometimes they punch holes in the top and add a ribbon for hanging.

A note about the leaves: The fresh autumn leaves are beautiful, vibrant, and full of color which is one of the reasons we like to use them for these nature suncatchers every year (rather than pressed and dried autumn leaves). However, please note that they will lose some of their color over time and decay. Ours are usually enjoyed for about two weeks before we take them down.

For more fun DIY arts and crafts activities ideas from The Artful Parent, click here.

Happy crafting!

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 Pumpkin, Squash Recipes for Fall

PumpkinThis fall, New Jammies parents took note of a viral social media rumor about the contents in canned pumpkin pie filling used religiously at the holidays that had people talking. Many were shocked to learn the canned stuff is secretly butternut squash.

Oh, the humanity.

The snopes.com urban legend reference confirmed the rumor as true. “As much of 90 percent of pumpkin sold in the U.S. (and 85 percent worldwide) is a proprietary cultivar known as a Dickinson pumpkin, which are less photogenic than the type of pumpkins commonly used for display purposes,” Snopes reported.

The good news is pumpkin is a cultivar of the squash plant, so their nutritional values have similarities. Pumpkin and squash varieties, including butternut, acorn and spaghetti, are superfoods perfect for healthy fall recipes.

Pumpkin seeds — great for roasting, lightly seasoned, then snacking on — contain 1.7 grams of dietary fiber per ounce. Mashed pumpkin is high in fiber, with 3 grams, and low in calories, at 50 calories per cup. Pumpkin and squash boost vision, lower blood pressure, help with sleep, and promote heart health.

New Jammies loves sharing in the bounty of fall by eating well and teaching our children the benefits of healthy fruits and vegetables. These recipes will keep pumpkin and squash on the grocery list all autumn long. Happy harvest!

Pumpkin muffinsBest Ever Pumpkin Muffins
cookingwithmykid.com

Prep time: 15 minutes
Cooking time: 8-10 minutes
Makes 30-35 mini muffins

Ingredients
1 1/2 cups flour
3/4 cup sugar
1 teaspoons baking powder
1 teaspoon baking soda
pinch of salt
1 teaspoon pumpkin pie spice
1 can 100% pure pumpkin
2 large eggs lightly beaten
1/2 cup canola oil or vegetable oil
1/3 cup lowfat Greek yogurt

Instructions
Preheat oven to 400 degrees.
Spray mini muffin tins with cooking spray.
Mix flours, sugar, baking powder, baking soda, pumpkin pie spice and salt in large bowl.
In a separate bowl whisk together pumpkin, eggs, oil, and yogurt.
Combine wet and dry ingredients until just blended.
Spoon batter into muffin tins. Bake for 8 to 10 minutes or until toothpick comes out clean.
Transfer muffins to rack to cool.

Acorn SquashMashed Acorn Squash
wellnessmama.com

Prep time: 5 minutes
Cook time: 45 minutes
Serves: 4-6

This simple and flavorful roasted acorn squash mash with a hint of coconut oil or butter and real salt.

Ingredients
2 medium size acorn squash
¼ cup butter or coconut oil
2 teaspoons real salt (or other natural salt)
Other spices (optional) Cinnamon, nutmeg, and garlic are good but not needed.

Instructions
Preheat oven to 400 degrees.
Slice squash in half and scoop out seeds. Place face down in a large baking dish and add about ½ inch of water.
Bake for 30-45 minutes (depending on size of the squash) until the skin is easy to pierce with a fork and the flesh is soft.
Remove from oven and scoop out the flesh of the squash.
Place in bowl and add coconut oil/butter and salt.
Serve as you would mashed potatoes or sweet potatoes and enjoy.

PumpkinHealthy Pumpkin Pie Custard
www.sugarfreemom.com

This pumpkin dessert is gluten-free and low-carb. Add in some golden raisins for a healthy, chewy twist.

Ingredients
1 can (15 ounce) pumpkin purée
1/2 cup heavy cream
4 beaten eggs
1/2 teaspoon salt
2 teaspoons vanilla extract
2 teaspoons pumpkin spice
1 teaspoon pumpkin spice liquid stevia or vanilla liquid stevia or even cinnamon stevia
Optional toppings: Dairy Free Whipped Cream, Sprinkle of nutmeg

Instructions
Preheat oven to 350 degrees.
Spray 6 ramekins or custard cups with olive oil cooking spray.
In a large bowl or stand mixer mix together pumpkin, cream eggs, spices and stevia.
Pour evenly into ramekins.
Bake for 45-50 minutes or until a knife in center comes out clean


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 Kid-friendly Thanksgiving Recipes

The holidays are a chance for New Jammies families to sit down together and be thankful for the year that has passed and the new one ahead. Especially at Thanksgiving.

The annual Turkey Day dinner offers a bounty of fruits, vegetables and sweet and savory cuisine that often appeases adults more than kids. Picky eaters sometimes become even pickier when yams, green bean casserole and pumpkin pie are involved.

Thankfully, New Jammies is here to help.

We’ve found healthy Thanksgiving recipes sure to make everyone at the table happy. Even the kids. Happy holidays and bon appetite. Gobble gobble!

thanksgivingThanksgiving Apple and Dip Appetizer
Courtesy http://www.superhealthykids.com

Ingredients
One large Honeycrisp apple

Peanut Butter Yogurt Dip
1 cup plain Greek-style yogurt
1 tablespoon natural peanut butter
1 tablespoon honey

Instructions
The key to this appetizer is to prevent your apples from turning brown. To prevent browning, use lemon juice for the tart flavor. Slice apple in wedges and arrange slices in a fan shape like a turkey tail. Place every other apple up and then down. Fill small dish with peanut butter yogurt dip and garnish with a piece of candy corn for beak and raisins or chocolate chips for eyes.

Salad Greens with Pears, Fennel and Walnuts
Courtesy http://www.mayoclinic.org

Ingredients
6 cups mixed salad greens
1 medium fennel bulb, trimmed and thinly sliced
2 medium pears, cored, quartered and thinly sliced
2 tablespoons grated Parmesan cheese
1/4 cup toasted walnuts, coarsely chopped
2 tablespoons extra-virgin olive oil
3 tablespoons balsamic vinegar
Freshly ground black pepper, to taste

Instructions
Divide the salad greens onto 6 plates. Scatter the fennel and pear slices over the greens. Sprinkle with Parmesan cheese and walnuts. Drizzle with olive oil and vinegar. Add black pepper, to taste. Serve immediately.

Healthy Cranberry Sauce (adapted from WH Foods)
Courtesy http://www.superhealthykids.com

Ingredients
1 cup orange juice
1 teaspoon ginger
1/4 teaspoon cinnamon
12 ounce bag of fresh cranberries
1/2 cup honey

Instructions
Place OJ, ginger, and cinnamon in a sauce pan. Turn on medium heat until it reaches a boil. Then add the package of cranberries. Stir over heat for 10 minutes. Add honey. Stir until well combined.

zucchiniZucchini Oven Chips
Courtesy http://www.myrecipes.com

Ingredients
1/4 cup dry breadcrumbs
1/4 cup dry breadcrumbs
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/4 teaspoon seasoned salt
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 tablespoons fat-free milk
2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
Cooking spray

Instructions
Preheat oven to 425°. Combine first five ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.

pumpkinbarsPaleo Pumpkin Bars
Courtesy http://www.hummusapien.com

Ingredients
¾ cup creamy almond butter
½ cup pumpkin puree
1 overripe medium banana
¼ cup pure maple syrup
1 tsp vanilla extract
1 tbsp coconut flour
1 tsp pumpkin pie spice
1 tsp cinnamon
1 tsp baking soda
¼ tsp salt
⅓ cup chocolate chips and/or walnuts, optional

Instructions
Preheat oven to 350F. Spray an 8x8in square baking dish with cooking spray. Place almond butter, pumpkin, banana, maple syrup, and vanilla in a medium bowl. Stir until well-combined. Add the rest of the ingredients, stirring until smooth. Pour into prepared baking dish, smoothing with a spatula. Bake for 30 minutes or until a knife inserted into the center comes out clean. Serves 12.

Eat Right: Whole Foods for the Holidays

46462_471058762932291_1055129273_nIt’s no secret that when it comes to the holidays, food takes center stage for New Jammies families. So there’s no better time than now to establish healthy habits for kids with whole food recipes. Whole food is defined as “food that has been processed or refined as little as possible and is free from additives or other artificial substances.”

These food types include fresh fruits and vegetables, local, grass-fed meats, fish, eggs, dairy and cheese, whole-wheat and whole-grains, local- and home-baked goods, seeds and nuts. A whole food diet avoids refined grains and sugars, high-fructose syrups, food loaded with fillers and preservatives, and junk and fast food, especially.

During the holidays, hearty meals can be made fresh with all-natural ingredients grown in the garden and frozen after harvest or, in warmer climates, local farmer’s markets. Traditional dishes such as roasted turkey and squash, sweet potatoes and yams, Brussels sprouts, cooked carrots, creamed spinach, quinoa with mushrooms, corn casserole, green beans with almonds, cranberry salad, whole-grain rolls, baked apples, and gluten-free pumpkin pie.

These recipes from Whole Foods, located online at wholefoodsmarket.com/recipes, can help families plan for a healthy whole food turkey dinner this holiday:

Roast Turkey with Apples and Onions
Serves 12 with leftovers

Ingredients:

· 1 (14-pound) turkey, neck and giblets removed
· 2 tablespoons unsalted butter, melted
· 1/4 cup chopped fresh sage
· 2 cloves garlic, finely chopped
· 1 tablespoon kosher salt
· 1 teaspoon ground black pepper
· 5 crisp apples, such as Pink Lady or Fuji, peeled, cored and quartered
· 5 red onions, quartered

Preheat oven to 475°F.

Pat turkey dry inside and out with paper towels; brush skin with butter. In a small bowl, combine sage, garlic, salt and pepper. Loosen skin over the turkey breast meat with your fingers and work a little of the sage mixture under the skin and over the meat. Sprinkle remaining mixture over skin and in the cavity of the turkey. Tie the legs together with kitchen twine and tuck the wings under the body; place in a large roasting pan fitted with a rack and roast 20 minutes.

Lower oven temperature to 350°F, tent breast loosely with a piece of foil and roast 1 hour longer. Remove turkey from oven, remove foil and baste with pan juices. Arrange apples and onions around turkey and continue to roast (without foil covering) until a meat thermometer inserted into the thickest part of the thigh registers 165°F or juices run clear (not pink) when you poke thigh with a paring knife, about 2 hours more.

Transfer turkey to a platter and let rest 30 minutes before carving. Cover pan with foil to keep apples and onions warm and serve alongside turkey.

Quinoa with Balsamic Roasted Mushrooms
Serves 6

Ingredients:

· 1/4 cup balsamic vinegar
· 2 teaspoons Dijon mustard
· 1 pear, peeled, cored and cut into chunks
· 1 garlic clove, halved
· 2 pounds Portobello mushrooms, stemmed and gills scraped out
· 1 cup red or white quinoa
· 3 cups tightly packed fresh spinach, chopped
· 4 green onions, thinly sliced
· 1/2 cup slivered almonds, toasted
· 1/8 teaspoon fine sea salt
· 1/2 teaspoon ground black pepper

Preheat the oven to 475°F.

Put vinegar, mustard, pear and garlic in a blender with 1/3 cup water and blend until smooth, about 1 minute, to make the dressing.

Cut mushrooms into chunks and combine in a large mixing bowl with 1/4 cup of the dressing. Spread mushrooms in a single layer on a rimmed baking sheet. Roast until tender, stirring occasionally, 20 to 30 minutes. Remove from the oven and let cool slightly.

While mushrooms roast, prepare quinoa. In a medium pot, bring 1 3/4 cups water to a boil. Stir in quinoa, cover pot, reduce heat to low and simmer for 15 minutes. Remove pot from heat and set aside, covered, 10 minutes more. Uncover and fluff quinoa with a fork.

Combine mushrooms, quinoa, spinach, green onions, almonds, salt, pepper and 1/2 cup more dressing in a large, wide serving bowl. Stir to mix well. Serve with remaining dressing on the side.

Brussels Sprouts with Roasted Chestnuts
Serves 6

Ingredients:

· 10 chestnuts
· 1 large or 2 small red bell peppers, diced
· 1 1/2 pound Brussels sprouts
· 1 tablespoon olive oil or safflower oil
· 1/4 cup water

Preheat oven to 400°F.

Slash an “X” through chestnuts; on the flat side of nut. Place them, cut side up on a cookie sheet and roast for 20 minutes. When cool enough to handle, remove husk. Cut chestnuts into small pieces and set aside.

Clean and trim sprouts. If sprouts are large, cut in half vertically. Heat oil in a large skillet and sauté red pepper for 3 minutes. Add Brussels sprouts and sauté 3 more minutes.

Add water, cover, and steam about 5 minutes. Remove lid, stir in chestnuts, and cook, uncovered, until chestnuts are warmed through and sprouts are tender, being careful not to overcook sprouts. Serve immediately.

This rec12060_481840848520749_1695193353_nipe for Mashed Sweet Potatoes with Greek Yogurt, contributed to Food and Wine at foodandwine.com, by Todd Porter and Diane Cu, is a great option for a whole food side that babies eating solids and toddlers can enjoy, as well as the whole family:

Mashed Sweet Potatoes with Greek Yogurt
Serves 4

Ingredients:

· 2 pounds sweet potatoes or yams, peeled and cut into 1/2 inch pieces
· 1 tablespoon unrefined brown sugar
· 1 tablespoon pure maple syrup
· 1/2 teaspoon ground cinnamon
· 1/2 cup Greek yogurt

Place the sweet potatoes in a large pot and fill with cold water to cover the potatoes. Bring the water to a boil over high heat, then reduce heat to medium-low and then simmer for 10-15 minutes or until the sweet potatoes are tender when pierced with a fork.

Drain the sweet potatoes in a colander, shaking the colander to help remove excess water. Pour the potatoes into a large bowl. Add the brown sugar, maple syrup, cinnamon, and Greek yogurt to the sweet potatoes. Mash to your desired texture and serve warm.

Healthy and homemade recipes from food blogger the Wellness Mama, online at wellnessmama.com, offer whole food-friendly options for traditional holiday fare that will have the family asking for seconds:

Healthy Grain-free Paleo Green Bean Casserole
Serves 8-10

Ingredients:

Onion Topping

· 2-3 medium onions, very thinly sliced
· 2 eggs
· 3 tablespoons of heavy cream or coconut milk
· 2-3 tablespoons of coconut flour
· ½ cup coconut oil or tallow for frying (I use tallow)

Healthy Cream of Mushroom Sauce

· ½ cup butter
· ½ cup cream or coconut milk
· ⅓ of onion mix above
· 8-10 mushrooms, finely diced
· ½ tsp garlic powder
· Salt and pepper to taste
· 4-5 egg yolks
· Coconut milk or water to thin

Other

· 5 cans of cut or french style green beans (Can also use fresh or 2-3 bags of frozen, or 2-3 pounds of fresh just heat first to remove extra liquid.)

Thinly slice all the onions, separate, and put in medium bowl.

Add the two eggs and the heavy cream and mix well until evenly incorporated.
Add coconut flour and mix by hand until evenly coated (note:may use slightly more or less depending on your brand of coconut flour.)

Put tallow in large skillet and turn on medium high heat. When hot, add the coated onions and evenly brown, turning occasionally. When browned, remove from heat and set aside.

In medium sauce pan, melt butter and saute mushrooms until starting to brown, then add cream or coconut milk.
Whisk in egg yolks and spices and about ⅓ of the onion topping mixture and continue stirring until the yolks begin to cook and the mixture thickens.

Add extra milk or water if needed to thin (only a few tablespoons might be needed). Drain green beans and pour into a 9×13 baking dish. Pour the cream mixture over and mix well until incorporated.

Top with onion mixture and heat at 325 in oven until topping starts to crisp (but not burn) and green beans are heated.

Sugarless Cranberry Sauce
Serves 8

Ingredients:

· 2 bags of fresh cranberries (usually 12 ounce bags)
· ¾ cup pineapple juice or orange juice (I recommend pineapple)
· ½ cup of applesauce (no sugar added)
· ½ cup of water
· Juice and zest of one orange
· 3-4 tablespoons of honey or to taste (optional)

Put cranberries, pineapple juice, applesauce and water in a sauce pan and and bring to a boil.

Keep on medium heat, stirring constantly until the cranberries start to explode (about 10-15 minutes).
Reduce to a simmer and pour the juice and zest over the cranberry mixture.

Simmer 10-15 minutes and remove from heat.

Cool completely and store in fridge at least 4 hours but preferably overnight before serving.

NOTE: This is not as sweet as store versions. Taste at the end of cooking. It is naturally sweet from the fruit juice and applesauce but you can add more honey or stevia to taste if needed.
Bon appetite, and happy holidays!

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