by admin | Jun 8, 2016 | Grown Up, Recipes
Enjoy blueberries in July! Purchase fresh blueberries to snack on throughout the day, or buy frozen or dried blueberries to store in your kitchen and add to baked goods, cereal, yogurt, or in this recipe for Blueberry Yogurt Bark. The tart taste of the blueberries and the Greek yogurt go really well together, and the frozen bark makes a refreshing treat on a hot day. Just don’t leave it out for long because it will quickly begin to melt! But, we don’t think it will be a problem because this recipe is so tasty that it will be gone in no time.
Note that you can use a variety of different berry types and yogurt flavors for this recipe to customize your preferences. You can also add additional toppings like nuts, honey, or dark chocolate. The possibilities are endless!
Blueberry Yogurt Bark
2016-06-07 14:52:44
Serves 8
56 calories
8 g
8 g
2 g
2 g
1 g
82 g
28 g
7 g
0 g
1 g
Amount Per Serving
Calories 56
Calories from Fat 18
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Total Carbohydrates 8g
3%
Sugars 7g
Protein 2g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 cup dried blueberries, plus extra for topping
- 2 cups Greek yogurt
- Honey, for drizzling (optional)
- Line a 9 x 9 baking pan with parchment paper.
- Mix the blueberries and the Greek yogurt together.
- Spread the Greek yogurt mixture evenly onto the baking pan.
- Top with the additional dried blueberries and a drizzle of honey.
- Freeze for at least 4 hours (overnight is preferable).
- Remove the parchment paper with the frozen yogurt from the baking pan. Either cut with a sharp knife or use your hands to break.
- Enjoy!
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Jun 1, 2016 | Grown Up, Recipes
We love roasted red peppers! Did you know that this vegetable can be used in a decadent sauce that is similar to a cheesy Alfredo sauce but lacks the cholesterol and fat? When we found this out we got so excited and had to try it for ourselves! Guess what? The result is a delicious smokey sauce that tastes great on just about anything. Even better, this sauce is packed with Vitamin C thanks to the roasted red peppers.
With this roasted red pepper sauce recipe, you can either roast the peppers ahead of time by yourself, or purchase jarred ones for convenience. If you roast the peppers at home, simply cut then in half, roast in the oven until the skin starts to blister (about 25 minutes on 425 degrees), then let them cool and peel off the skin.
We recommend making this sauce ahead of time, then freezing batches to use with whole wheat pasta, whole wheat pizza, or on top of grilled salmon or chicken in place of tomato sauce.
Roasted Red Pepper Sauce
2016-05-31 16:59:16
Serves 6
82 calories
3 g
9 g
6 g
4 g
3 g
46 g
99 g
1 g
0 g
3 g
Amount Per Serving
Calories 82
Calories from Fat 56
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Total Carbohydrates 3g
1%
Sugars 1g
Protein 4g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 white onion, chopped
- 1 tbsp. extra virgin olive oil
- 2 cloves garlic, chopped
- 4 whole roasted red peppers from a jar, chopped
- 4 oz. plain goat cheese, cut into small pieces
- 2 tbsp. low-fat milk
- Salt and pepper, to taste
- Set the stovetop to medium high heat. Add the olive oil to a large skillet, then add the onions and the garlic. Stir the onions and garlic so they are covered with olive oil.
- Cover the skillet with a lid, then set to low heat and cook for about 10 minutes, until both the onions and the garlic are golden brown.
- Add the roasted red peppers and cook for an additional 5 minutes to let the flavors combine.
- Next, add the goat cheese and the low-fat milk. Stir until the goat cheese is melted and creamy.
- Transfer the mixture to a blender and blend for about 30 seconds to your desired consistency.
- Return the sauce to the skillet, add salt and pepper to taste, then serve as you please or freeze to enjoy later.
- If the blended sauce is too thick, add more milk to thin it out.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | May 25, 2016 | Grown Up, Recipes
Have you ever tried baked eggs before? Not exactly a frittata and not exactly a fried egg, healthy baked eggs are the perfect combination of both. They take very minimal effort to make and provide a healthy serving of protein, as well as the vitamins and minerals for the vegetables that we add to this recipe. Serve this delicious recipe for Healthy Baked Eggs for your next weekend breakfast or brunch!
Healthy Baked Eggs
2016-05-24 15:58:41
Serves 4
125 calories
6 g
186 g
8 g
7 g
2 g
147 g
205 g
3 g
0 g
5 g
Amount Per Serving
Calories 125
Calories from Fat 74
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Total Carbohydrates 6g
2%
Sugars 3g
Protein 7g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 onion, chopped
- 1 tbsp. extra virgin olive oil
- 1 15 oz. can of fire roasted diced tomatoes
- 4 eggs
- Salt and pepper, to taste
- Fresh herbs like basil or chives (optional)
- Preheat oven to 350 degrees.
- Set a large skillet to medium heat on the stovetop. Cook the onion in the extra virgin olive oil until it softens.
- Drain the extra liquid from the fire roasted tomatoes, then add them to the cooked onion.
- Cook for an additional 5 minutes to blend the flavors.
- Crack each egg on top of the veggies, turn the stovetop to low and cover.
- Cook for 5 minutes until the eggs become slightly firm.
- Transfer the entire skillet to the oven, and cook for 15-20 minutes, until the eggs are cooked to your liking. Carefully remove the entire skillet from the oven and let cool.
- Season with salt and pepper, add the fresh herbs, and serve with slices of crusty whole grain bread for a hearty meal!
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | May 18, 2016 | Grown Up, Recipes
These healthy Spinach Bites are an excellent choice for a nutritious, homemade appetizer. Once you realize how quickly you can whip up a batch of these, you won’t think about choosing frozen appetizers ever again!
One benefit of making your own appetizers, like these Spinach Bites, is that you can customize them to your taste preferences. For example, if you like spicy, then add some red pepper flakes to the recipe. If you prefer a sharper cheese, you can use cheddar instead of mozzarella. Another benefit of taking the extra few minutes to have a homemade appetizer is that it is more cost effective than buying a pre-made version.
Pick up the ingredients (if you don’t have them in your kitchen already) for this easy recipe and make them for your next gathering. Best of all, these spinach bites are tasty cold too so they make great leftovers, especially for your child’s lunchbox!
Spinach Bites
2016-05-17 13:31:45
Serves 8
84 calories
8 g
52 g
3 g
5 g
1 g
48 g
169 g
1 g
0 g
2 g
Amount Per Serving
Calories 84
Calories from Fat 30
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Total Carbohydrates 8g
3%
Sugars 1g
Protein 5g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 5 oz. package fresh spinach leaves
- 2 eggs
- 1/2 cup mozzarella cheese, shredded
- 3/4 cup panko breadcrumbs
- 2 tbsp. fresh basil, chopped
- Salt and pepper, to taste
- Preheat the oven to 350 degrees.
- Trim the stems off the spinach leaves.
- Bring a large pot of water to a boil, then cook the spinach leaves for about 3 minutes, until they become wilted. Drain, then when they are cooled, use your hands to squeeze the excess water.
- Place the spinach leaves on a cutting board and chop into small pieces. Transfer to a large mixing bowl.
- In the same bowl, add the eggs, mozzarella, panko breadcrumbs, basil and salt and pepper. Combine using a spoon until all ingredients are mixed together, creating a thick batter.
- Using your hands or a melon scooper, form small, 1 inch balls out of the spinach batter.
- Place the balls on a baking pan lined with parchment paper.
- Bake in the oven for 20 minutes, until firm and golden brown.
- Serve with your favorite dipping sauces like tomato sauce and pesto, or eat plain.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | May 11, 2016 | Grown Up, Recipes
Have you tried the Spinach Feta Wrap from Starbucks? It is a fan favorite for a healthy option from the chain, and has egg whites, spinach, feta and sun dried tomatoes. When we are on the road and need a quick and affordable healthy option, this is one of our favorites! So… we were curious about copying the recipe in our own kitchen and seeing if we could make it ourselves. The result? A fresh, delicious breakfast or lunch wrap that can be made in batches and frozen for a quick meal! We love that we can make this Copycat Starbucks Spinach Feta Wrap ourselves and know the ingredients that go into it. And, another benefit of making restaurant style meals at home is that you save lots of money! Try this Copycat Starbucks Spinach Feta Wrap and you will not be disappointed.
Copycat Starbucks Spinach Feta Wrap
2016-04-28 16:00:47
Serves 1
297 calories
28 g
380 g
12 g
18 g
5 g
174 g
279 g
2 g
0 g
6 g
Amount Per Serving
Calories 297
Calories from Fat 108
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Total Carbohydrates 28g
9%
Sugars 2g
Protein 18g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 2 eggs
- 1 cup fresh spinach leaves
- 1 whole wheat wrap
- 1 tbsp. sun dried tomatoes, chopped
- 1 tbsp. feta cheese
- Whisk the eggs together, then cook on the stovetop using a nonstick skillet set to medium heat. Scramble to desired consistency, then remove from heat.
- Using the same pan, add the spinach and cook until it becomes wilted (about 5 minutes). Remove from heat.
- Lay the whole wheat wrap flat on the counter. Using the bottom 1/3 of the wrap, add the eggs first, then the spinach, the sun dried tomatoes, and the feta cheese.
- Fold in the outer edges of the wrap, then roll it up, starting at the bottom.
- Cut in half with a sharp knife and serve.
OrganWise Guys Blog https://blog.organwiseguys.com/
