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.
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.
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
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.
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.”
3 lbs turnips
1 tbsp vegetable oil
1/3 cup Parmesan cheese, grated
1 tsp garlic salt
1 tsp paprika
1 tsp onion powder
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.
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:
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
1/2 cup nonfat milk
2 teaspoons grated lemon peel
1 cup Blue Ribbon Orchard Choice or Sun-Maid California Golden Figs, coarsely chopped
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.
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.
2 Anjou pears, cut in half and cored
1 cup frozen whipped topping, thawed
⅔ cup sweetened coconut flakes
1 cup mini marshmallows
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.