by admin | Nov 25, 2015 | Grown Up, Recipes
Did you know that you can make breakfast food using sweet potatoes? The sweet potato, a December Foods of the Month, is, in fact, quite versatile. You can make sweet potato hash browns, a sweet potato egg scramble, or sweet potato pancakes. We ended up making the sweet potato pancakes this month, and it was a great choice! The sweet potato makes the pancakes super moist, and you won’t even be able to tell that these sweet breakfast treats are made with no flour! The next time you have a cold morning, we suggest you make a batch of these yummy pancakes. These would also make a great breakfast on Thanksgiving because they won’t make you feel overly full like regular pancakes. Drizzle on some all-natural maple syrup and you’ve got yourself the perfect breakfast food packed with Vitamins A and B6 thanks to the sweet potato and healthy good fats thanks to the eggs!
Sweet Potato Pancakes
2015-11-11 18:15:06
Serves 2
167 calories
18 g
186 g
7 g
8 g
4 g
130 g
111 g
7 g
0 g
3 g
Amount Per Serving
Calories 167
Calories from Fat 63
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Total Carbohydrates 18g
6%
Sugars 7g
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.
- 1 medium sweet potato
- 2 eggs, beaten
- 1 tbsp. skim milk
- 1 tsp. coconut oil, melted
- 1 tbsp. maple syrup
- 1/2 tsp. cinnamon
- Place the sweet potato on a microwave-safe plate. Cover with a paper towel and cook in the microwave for 6 minutes, until it is cooked through.
- Let the sweet potato cool for 10 minutes, then remove the skin.
- Using a fork, mash the sweet potato in a mixing bowl. Add the remaining ingredients and whisk thoroughly until everything is combined, creating a batter.
- On the stovetop, heat a non-stick skillet to medium heat. Use a tablespoon to drop the batter onto the skillet, forming a pancake shape. When batter begins to bubble (after 3-5 minutes) flip the pancake over and cook for another 3-5 minutes.
- Repeat until all the batter has been used (about 8 small pancakes) and enjoy with a drizzle of maple syrup.
OrganWise Guys Blog https://blog.organwiseguys.com/
You may also like these oven baked sweet potato fries, mashed sweet potatoes, or healthy sweet potato desserts.
by admin | Nov 20, 2015 | Grown Up
Lean Meats, a November Foods of the Month, are an excellent source of protein, iron, and vitamin B-12. Lean meats, such as “lean” or “extra lean” cuts of beef, chicken, or pork contain less saturated fat than regular meat. We have selected some of our favorite healthy lean meat recipes for you to try out this holiday season.
See our simple slow cooker recipe for these lean meatballs along with a couple other lean meat ideas!
Hearty meals like this roasted chicken with vegetables dish are just perfect for the cold weather.
It doesn’t get any easier than this 5-ingredient chicken chili! Try this lean meat chili recipe along with a few other chili ideas for simple, yet healthy meals.
You will love this spin on the traditional burger! Think of it like a big meatball on a whole wheat bun.
We changed up this favorite Chinese takeout recipe to get rid of the unhealthy and unnecessary added fats and sugars, but still kept all the delicious flavors.
Try some of our favorite ways to serve chicken breasts in under 20 minutes, including this healthy, but tasty whole wheat burrito.
What are some of your favorite ways to eat lean meats?
by admin | Nov 18, 2015 | Grown Up, Recipes
Lean meats like ground beef or turkey are a Foods of the Month in November! With Thanksgiving right around the corner, we had turkey on our mind, but we wanted to make a quick weeknight meal. Enter … Italian burgers! We admit, our Italian burgers were created as part of a refrigerator clean-out but it was a huge hit! And best of all, you can use either lean ground beef or lean ground turkey. Picture it tasting sort of like a big meatball on a whole wheat bun. Make sure to use 90% or more lean ground turkey or beef in this Italian burger recipe. Anything with more fat takes away the health benefits of this lean meat. With about 30 grams of protein per serving in these burgers, the 90% lean meat still has delicious flavor and also provides the body with lots of protein, an important building block for our bones, muscles, and more.
Italian Burgers
2015-11-10 19:52:07
Serves 4
322 calories
26 g
73 g
10 g
31 g
5 g
216 g
393 g
6 g
0 g
4 g
Amount Per Serving
Calories 322
Calories from Fat 88
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Total Carbohydrates 26g
9%
Sugars 6g
Protein 31g
* 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 pound extra lean ground beef or turkey
- 1/2 yellow onion, chopped
- 1 tbsp. parmesan cheese
- 1 tbsp. parsley, chopped
- 1/2 cup tomato sauce
- 1 tomato, sliced thin
- 1/2 cup low-fat mozzarella cheese
- 4 whole wheat hamburger buns
- Using a large mixing bowl, combine the lean ground meat with the chopped onion, parmesan and parsley.
- Divide the meat mixture into 4 equal parts. Form into hamburger patty shapes and set aside.
- Set the stovetop to medium high heat. Using a nonstick skillet (or cooking spray), add the burger patties and cook for about 5 minutes on each side, until they are browned and crispy and the center reaches 165 degrees (there will be no visible pink in the middle of the patty).
- Remove skillet from heat. Leaving the burgers in the skillet, pour the tomato sauce over the patties, then top with mozzarella and a tomato slice.
- Toast the whole wheat buns, then use a spatula to transfer the burger patties to the buns.
- Serve immediately with a side salad. Enjoy!
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Nov 11, 2015 | Grown Up, Recipes
In November, delicious sweet potatoes are a Foods of the Month. Are you in need of a new weeknight recipe to serve to your kids? If you and your family love sweet potato fries, you will most definitely enjoy these healthy baked sweet potato tater tots. Instead of using breadcrumbs or frying your tater tots, use chopped or ground walnuts instead! Nuts have more nutritional benefits than frying or using breadcrumbs, like a serving of healthy fats, protein, magnesium and fiber. Add that to the Vitamin A and potassium that you get from sweet potatoes and it makes for a nutrient packed side dish! Best of all, you can make these healthy tots with your children, involving them in the process of creating healthy meals.
Sweet Potato Tater Tots
2015-11-10 18:44:26
Serves 4
A healthy alternative to regular tater tots!
85 calories
2 g
0 g
8 g
2 g
1 g
14 g
39 g
0 g
0 g
7 g
Amount Per Serving
Calories 85
Calories from Fat 69
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 1g
Total Carbohydrates 2g
1%
Sugars 0g
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.
- 2 sweet potatoes, mashed
- Salt and pepper, to taste
- 1/2 cup chopped walnuts (or walnuts ground fine in a food processor)
- Red pepper flakes (optional)
- Preheat oven to 400 degrees.
- Use a fork to poke holes in the sweet potatoes, then place them on a microwave safe dish, cover with a paper towel and cook in the microwave for 6 minutes, until they are tender.
- Let the sweet potatoes cool for about 10 minutes, then peel off the skin.
- Transfer the peeled sweet potatoes to a mixing bowl. Mash them with a fork, until no lumps remain, and stir in salt and pepper.
- Form the sweet potato mixture into the shape of a tater tot, then roll the sweet potato in the chopped walnuts. Repeat until all the sweet potato mixture is used.
- Place tater tots on parchment paper on a baking sheet. Before baking, sprinkle with red pepper flakes for added spiciness. Bake for 20 minutes, flip, then bake for another 20 minutes. Serve hot!
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Nov 4, 2015 | Grown Up, Recipes
In November, lean meats like sirloin steak are a Foods of the Month. Try our recipe for healthy beef broccoli, made with healthy ingredients like sirloin steak, broccoli, and onion – everything that you love from your favorite Chinese restaurant take out! We perfected the recipe to get rid of the unhealthy and unnecessary added fats and sugars that can be found in restaurant meals and kept all the delicious flavors. Best of all, this dish can be prepared in under 30 minutes, making it the perfect weeknight meal that is also packed with nutrition. We know you will enjoy it.
Healthy Beef Broccoli
2015-10-30 13:08:57
Serves 6
344 calories
37 g
63 g
10 g
26 g
3 g
252 g
785 g
5 g
0 g
6 g
Amount Per Serving
Calories 344
Calories from Fat 93
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Total Carbohydrates 37g
12%
Sugars 5g
Protein 26g
* 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 brown rice, uncooked
- 1 lb. sirloin steak
- 1 tsp. extra-virgin olive oil
- 1 bunch fresh broccoli
- 1 yellow onion, sliced thin
- 1/2 cup low-sodium soy sauce
- 1 tbsp. brown sugar
- 1 tsp. ground ginger
- Boil 2 cups of water on the stovetop, add rice, cover the pot, and reduce heat to medium. Cook for about 15 minutes until the rice is puffy, then set aside.
- Next, pour the olive oil into a large skillet on medium-high heat. When it begins to sizzle, add the steak and cook for 5 minutes on each side, until it is cooked to your preference (we like well done for this recipe).
- Once steak is finished, remove from the pan and let cool on a cutting board.
- Using the same pan as the steak, add the sliced onions, reduce the heat to low, and cover. When the onions are tender (about 5 minutes), add the broccoli and cover again for 5 minutes, until the broccoli is bright green. Turn off the heat.
- Make the sauce by using a whisk to mix the soy sauce, brown sugar and ground ginger.
- Slice the steak, then add to the skillet with the vegetables.
- Pour the sauce over the vegetable mixture and mix all ingredients together.
- Serve over brown rice.
By The OrganWise Guys
OrganWise Guys Blog https://blog.organwiseguys.com/
