by admin | Jan 13, 2016 | Grown Up, Recipes
Healthy Homemade Refried Beans Recipe
This recipe is so tasty and easy that you’ll never go for canned refried beans again!
Refried beans don’t have to be full of fat. Typically, in restaurants, bacon grease or butter are added to refried beans making them a not-so-healthy choice. The canned versions can be high in sodium too. But, when you make your own refried beans you can still get the delicious taste of a restaurant style dish without the added fat and salt! Think of this recipe as sort of like Mexican inspired mashed potatoes. It’s simple, quick and only uses a few ingredients. The stars of this homemade refried beans recipe, pinto beans, are full of fiber too, which you can feel good about eating.
Homemade Refried Beans
2016-01-05 15:35:13
Serves 4
129 calories
18 g
0 g
4 g
6 g
3 g
124 g
224 g
1 g
0 g
0 g
Amount Per Serving
Calories 129
Calories from Fat 37
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Total Carbohydrates 18g
6%
Sugars 1g
Protein 6g
* 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 tbsp. coconut oil
- 1/2 yellow onion, diced
- 2 garlic cloves, minced
- 1 15 oz. can low-sodium pinto beans, drained and rinsed
- 1/2 tsp. red pepper flakes
- Sprinkle of oregano
- Salt and pepper, to taste
- 1/2 cup low-sodium chicken broth
- 1 tbsp. cilantro, chopped
- Melt the coconut oil in a large pan over medium high heat.
- Add the diced onion, reduce the heat to low, cover, and cook until brown (about 10 minutes).
- Stir in the garlic and cook for another 3 minutes on low.
- Mix in the drained pinto beans. Stir, cover and cook on low for 5 minutes, until the beans are soft. Add the seasonings, then stir again until mixed well.
- Add the low sodium chicken broth and mix well.
- Next, take either a wooden spoon, potato masher, or immersion blender to mash the beans into a puree (depending on how smooth or chunky you like them).
- After mashing the beans, stir in the cilantro.
- Serve hot as a side to your favorite Mexican dish.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Jan 6, 2016 | Grown Up, Recipes
Healthy Cauliflower Grilled Cheese Recipe
Swap out the bread for cauliflower crust!
Although it doesn’t look like it, cauliflower is one of those foods that can be used as a substitute for so many things. We’ve made cauliflower pizza crust, there are recipes for cauliflower “fried rice”, cauliflower “mashed potatoes”, and more! The possibilities are endless. What about using cauliflower in place of bread in grilled cheese? When we heard about cauliflower grilled cheese, we had to try it! The result is delicious. And, by swapping out bread for cauliflower, you gain lots of nutrients like Vitamin C, Vitamin K, folate, pantothenic acid, and Vitamin B6.
Cauliflower Grilled Cheese
2016-01-04 17:37:38
Serves 2
235 calories
17 g
114 g
10 g
22 g
5 g
369 g
607 g
6 g
0 g
4 g
Amount Per Serving
Calories 235
Calories from Fat 87
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Total Carbohydrates 17g
6%
Sugars 6g
Protein 22g
* 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 head of cauliflower
- 1 egg
- 2 tbsp. shredded reduced-fat mozzarella cheese
- 1/4 cup grated parmesan cheese
- 1 tsp. oregano
- Salt and pepper, to taste
- 2 slices reduced fat cheddar cheese
- Preheat oven to 450 degrees.
- Use a box grater to finely grate one medium-sized cauliflower head.
- Microwave the grated cauliflower on high for two minutes, until it is hot.
- Transfer the cooled grated cauliflower to a dish towel and squeeze out all the excess water.
- Combine the grated cauliflower with the egg, mozzarella, parmesan and spices. Mix together with a fork or spoon, then use your hands to separate it into 4 equal sized parts. Place the 4 parts onto a baking sheet covered with piece of parchment paper sprayed with nonstick oil.
- Use your hand to flatten out each piece into a square shape (like a piece of bread).
- Bake for 20 minutes until the cauliflower bread slices are golden brown.
- Remove from oven and assemble the sandwiches using the cheddar cheese.
- Bake for another 5 minutes, until the cheese is gooey.
- Serve hot.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Dec 23, 2015 | Grown Up, Recipes
One thing we love above the holidays and the weather cooling down is comfort food. Find us by the fire with a cheesy baked spinach dip and whole grain crackers, or maybe with some healthy macaroni and cheese for lunch or dinner. Another one of those feel good dishes is slow cooker French onion soup. Have you ever tried it? We adore making it at home because not only is it usually healthier than restaurants (we will show you how), but your entire house will start to smell delicious when you cook this slow cooker french onion soup recipe.
How is homemade soup healthier? There are a few different things you can do. First, buy broth that is low-sodium. We promise that the loss in salt will not make this recipe any less tasty! Secondly, when soup calls for butter, skip it. Instead, use melted coconut oil or extra virgin olive oil. And third, for this slow cooker French onion soup recipe, go light on the cheese and crouton toppings (we actually skipped the bread altogether when we made it). Let the delicious broth and the tender onions be the star of this recipe!
Slow Cooker French Onion Soup
2015-12-23 13:39:03
Serves 8
A tasty take on French onion soup! Use swiss cheese and whole wheat baguette slices or whole wheat croutons for topping this delicious soup.
142 calories
12 g
0 g
6 g
8 g
4 g
464 g
126 g
4 g
0 g
2 g
Amount Per Serving
Calories 142
Calories from Fat 49
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Total Carbohydrates 12g
4%
Sugars 4g
Protein 8g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 5 yellow onions, sliced thin
- 12 cups low sodium beef broth (or low-sodium french onion soup broth if you can find it)
- 1 cup red wine or beer
- 2 tsp. Worcestershire sauce
- 2 tbsp. coconut oil
- 2 garlic cloves, minced
- 4 fresh rosemary springs
- Slice the onions and place them in the bottom of the slow cooker.
- Top with the remaining ingredients, in the order listed above.
- Turn the slow cooker on to low and cook for 8 hours, until the onions are completely softened and no crunchiness remains.
- Spoon the soup into bowls and (optional) top with swiss cheese. If you use the cheese, broil in the oven for 3 minutes so the cheese melts. Serve with (optional) whole grain baguette slices for dipping in the broth.
- Refrigerate the onions for 1 hour before you cut them to avoid making your eyes tear. The coldness makes the chemicals less likely to irritate you!
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Dec 16, 2015 | Uncategorized
This Orange Dream Smoothie recipe has it all – Vitamin C from an orange, protein from Greek yogurt and calcium from milk! And best of all, the taste is amazing too. What’s not to love about this winning combination? We are not quite sure where the name “orange dream” comes from, but we can assure you that this recipe feels like a dream because it seems too good to be true! Kid’s will love it because it has a sweet flavor and a beautiful, pale orange color. We could go on and on about this Orange Dream Smoothie – it’s that good! But instead going on forever, we think you should stop reading and make the recipe! Oh, and did we forget to mention that you can whip it up in 5 minutes or less? Perfection 🙂
Orange Dream Smoothie
2015-12-15 13:24:27
Serves 1
153 calories
28 g
9 g
2 g
5 g
1 g
1450 g
102 g
25 g
0 g
1 g
Amount Per Serving
Calories 153
Calories from Fat 19
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Total Carbohydrates 28g
9%
Sugars 25g
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 orange, peeled and segmented
- Splash of vanilla extract
- 1 tsp. honey
- 1/4 cup skim milk
- 1/4 cup plain Greek yogurt
- 5 ice cubes
- Add all ingredients to a blender and blend until smooth.
- Pour into a large glass and serve!
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Dec 2, 2015 | Grown Up, Recipes
Did you know you can make sauces out of citrus fruits (a December Foods of the Month)? Citrus sauces can make protein and veggies taste amazing! Our recipe for orange chicken is Asian inspired and is best served over brown rice. Throw in some veggies like snow peas for more flavor as well as fiber. We give this orange chicken recipe a big two thumbs up because it uses the juice from one whole orange (for lots of Vitamin C), as well as the rind (for even more antioxidants). When zesting an orange, like we do in this recipe, be sure to use an organic orange if possible. Because non-organic citrus fruit rinds are often sprayed with products, you may be consuming unhealthy chemicals if you eat the zest of a non-organic fruit that is not properly cleaned. To be safe, we pick organic when possible so we don’t get sick!
Orange Chicken
2015-12-01 14:50:30
Serves 4
322 calories
50 g
37 g
6 g
18 g
4 g
250 g
972 g
22 g
0 g
2 g
Amount Per Serving
Calories 322
Calories from Fat 52
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Total Carbohydrates 50g
17%
Sugars 22g
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 cups brown rice, cooked
- 2 chicken breasts, cut into 1 inch squares (about 1 pound)
- 1 tbsp. coconut oil
- Salt and pepper, to taste
- For the sauce
- 3 cloves of garlic, minced
- 1/4 cup orange juice
- 1 orange (juice and zest)
- 1/4 cup honey
- 1/4 cup soy sauce
- 1/4 cup brown rice vinegar
- 1/2 tsp. ground ginger
- 1 tbsp. whole wheat flour
- Crushed red pepper flakes, to taste (optional)
- First, boil water, and cook the brown rice according to directions. Set aside.
- Using the stovetop, heat coconut oil over medium-high heat in a skillet. Add cut up chicken, season with salt and pepper, and cook for about 10 minutes, until no pink remains.
- Meanwhile, whisk all the ingredients except the flour for the orange sauce together until thoroughly combined.
- Pour the orange sauce over the chicken and let it come to a boil. Add the flour and stir until it becomes thicker. Reduce heat to low and cook for another 5 minutes to let the flavors blend.
- Plate the rice, then pour the chicken mixture on top. Top with sesame seeds, scallions, or eat plain!
OrganWise Guys Blog https://blog.organwiseguys.com/
You may also like our recipe for healthy beef broccoli! Yum!
