Eat Right: Healthy foods for a Spring in Your Step

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 a natural immune-supporting power bowl or an energy ball with chia seeds, these recipes harken back Spring’s fresh take at a healthy life.

Spring Power Bowl

Courtesy  Two Peas and Their Pod

For the Quinoa Bowl:

• 2 cups arugula
• 1/2 cup cooked quinoa
• 4 asparagus spears, cooked and cut into 1-inch pieces
• 1/4 cup peas
• 2 radishes, sliced
• 1/2 avocado, sliced
• 1 hard boiled egg, sliced
• 2 tablespoons chopped Blue Diamond Whole Natural Almonds
• Salt and black pepper, to taste

For the Lemon Dressing:

• 1/4 cup olive oil
• 2 tablespoons fresh lemon juice
• 2 tablespoons golden or white balsamic vinegar
• 1 clove garlic, minced
• 2 teaspoons honey
• Pinch of salt and freshly ground black pepper, to taste

Swap proteins, grains, veggies to your liking.

Kid Friendly Energy Balls
Courtesy The Lean Green Bean

These little morsels pack a healthy energizing punch.    Not only are the freezable, but they travel well and hey their something you can feel good about giving your child.   The lean green bean shares and assortments of recipes but this one caught my eye.  Citrus is always a great immune boosting food to enjoy in warmer weather and longer days.

20-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.

Instapot Lemon Veggie Risotto
Courtesy Lexi’s Clean Kitchen

It seems like every other day a parent is telling me how they are obsessed with their Instapot and it’s time saving ability to create homemade meals for the family.   When time is of the essence, but we still want to put a healthy dinner on the table, Instapot to the rescue.   If you too are in the Instapot fan club you may enjoy this veggie loaded risotto.   For all you classic risotto cooks, here are some new flavors to add to your slow cooked love.

Ingredients

• 1 bunch asparagus, sliced thin
• 1 cup broccoli florets
• 1 cup fresh peas, sliced thin
• 2 tablespoons and 1 teaspoon extra-virgin olive oil
• 1 onion, diced
• 1 cup leek, diced
• 2 garlic cloves, minced
• 1 teaspoon fresh thyme
• 1 1/2 cups arborio rice
• 4 cups vegetable broth
• 4 tablespoons butter
• 1 cup spinach
• 1/2 bunch chives, sliced thin
• 1/2 teaspoon garlic powder
• 1/4 teaspoon red pepper flakes, more to taste
• 1 teaspoon lemon zest
• 2 tablespoons lemon juice, more to taste

Directions

1. Pre-heat oven to 400 °F. Line a baking sheet with parchment paper. Add asparagus, broccoli, and peas to the baking sheet. Coat with 1 teaspoon extra-virgin olive oil, salt and pepper, toss well. Place in the oven for 15-20 minutes or until broccoli is fork tender. Once done, remove from oven and set aside.
2. In an Instant Pot or pressure cooker, press SAUTÉ. Add remaining extra-virgin olive oil and let the pot heat up. Once hot, add in onions, leeks and garlic. Let cook for 2-3 minutes or until onions start to turn translucent.
3. Add rice and stir for 1-2 minutes to toast.
4. Add vegetable stock, butter and thyme. Stir well.
5. Turn the pressure cooker or instant pot off. Secure lid in place, turn valve to sealing, press manual, and modify time to 7 minutes.
6. Once the time has lapsed, and the pressure cooker is done, turn the valve to venting to quickly release the pressure. Open the lid and stir well.
7. Turn the setting to SAUTE. Add spinach, chives, roasted veggies, and spices to the rice. Stir for 1-2 minutes or until the spinach has wilted. Taste and adjust seasoning. Top with lemon zest and additional chives.

Bon Appetit!

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