by admin | May 18, 2015 | Grown Up
In May, eggs are a Foods of the Month. Eggs can be cooked in so many different ways. Have you ever had baked eggs before? You will need a ramekin or other type of dish that is safe to put in the oven. Not only are baked eggs a quick and easy meal, they also provide our bodies with protein and are vegetarian.
Check out our top three baked eggs ideas:
Italian Baked Eggs – Pour tomato sauce into the bottom third of a ramekin. Crack 2 eggs on top of the tomato sauce, then add a splash of skim milk, a sprinkle of mozzarella cheese and salt and pepper, to taste. Bake eggs at 425 degrees for about 15 minutes, until the egg whites become firm and white. Remove from oven, let cool, and top with shredded basil.
Baked Eggs with Spinach – Boil water and add 5 cups fresh spinach leaves. Cook until the spinach is wilted, about 5 minutes. Drain spinach and place it in the bottom of a ramekin. Crack 2 eggs on top of the spinach then add some feta cheese crumbles and salt and pepper. Bake eggs at 425 degrees for about 15 minutes, until the egg whites become firm and white. Serve immediately.
Avocado Baked Eggs – Cut an avocado in half, remove the seed and use a spoon to scoop out the insides, creating enough room for one egg in each half. Place halved avocados into a baking pan. Crack an egg into each avocado half and sprinkle with salt and pepper. Bake at 425 degrees for about 15 minutes, until the egg whites become firm and white. Enjoy!
by admin | May 11, 2015 | Uncategorized
Mexican food is a favorite amongst The OrganWise Guys. Enjoy healthy Mexican food ingredients like black beans, avocados, onions and tomatoes with whole grain tortillas, lean meats, and low fat cheeses to make a nutritious meal!
In May, Spinach is a Foods of the Month. Read below for our favorite Mexican dishes, made healthier with lots of iron and other vitamins and minerals from adding a serving of spinach.
Spinach Quesadillas – Spread a thin layer of low-fat shredded Mexican cheese on a whole grain tortilla, top with 1/3 cup cooked spinach (to cook, boil spinach for about 2 minutes, until it becomes wilted). Add a tablespoon of tomato salsa. Fold the tortilla in half and cook until browned and cheese is melted.
Spinach Veggie Burrito -First, check out our favorite Mexican burrito recipe. Then, simply add 4 cups fresh spinach to the veggie mixture at the very end of cooking and stir until wilted for even more nutrition!
Creamy Spinach Enchiladas – Cook chopped onion over medium heat in a bit of olive oil until soft. Add garlic and cook until it begins to brown. Next, add 8 cups fresh spinach leaves and cook until they become wilted. Add in your favorite Mexican flavors like lime, low-sodium seasoning and cumin. Next, add one 4.5 oz. can green chiles and stir all ingredients together. Remove from heat and mix 1/2 cup nonfat plain Greek yogurt with the spinach mixture. Spread out whole wheat tortillas and add about 1/3 cup of the mixture to each tortilla and roll up, seam side down. When finished filling up a baking dish with the enchiladas, top with low-fat shredded Mexican cheese and 1 can of green chile sauce. Cook at 400 degrees for 20 minutes, or until cheese is bubbly. Top with cilantro and avocados.
by admin | May 4, 2015 | Grown Up
In May, eggs are a Foods of the Month! We love eggs and all the different recipes that you can create with this superfood. Eggs can be eaten for breakfast, lunch, or dinner. Enjoy the egg yolk (the yellow part) for a dose of good fats and healthy (HDL) cholesterol. Mini egg omelets are an excellent idea for a portable breakfast for yourself or for your children. Cook up a batch at the beginning of the week, refrigerate, then reheat each morning for a quick and nutritious meal. See our favorite combinations below.
For the egg omelet, simply use a muffin pan (with lots of grease!) to cook your eggs. Fill each circle about 1/3 of the way to the top, then add your favorite fillings. Bake at 350 degrees for about 20 minutes, until you can poke with a toothpick and it comes out clean. Let stand until it is cool then carefully remove the mini omelets from the muffin pan.
Ham and Cheese Mini Egg Omelet – Add cubes of reduced-fat ham (these can be purchased at the deli counter) and shredded low-fat cheddar cheese. This combination is high in protein and will keep you feeling full until lunch.
Veggie Lover’s Mini Egg Omelet – Add your favorite chopped veggies like spinach, onions, and red peppers to give your body a boost of vitamins and minerals at the beginning of the day
Kitchen Sink Mini Egg Omelet – Use all the leftover veggies in your fridge to create your own combination! At the beginning of each week, make a plan to create your mini egg omelets with any veggies that you have not used. You can cut up asparagus, tomatoes, carrots, etc. and add your favorite low-fat cheeses. Remember which combinations you like to repeat in the future!
In the mood for more healthy egg recipes? You may also like these egg frittatas and other egg breakfast ideas.
by admin | May 3, 2015 | Grown Up
We all like to have a good reason to celebrate, but a celebration doesn’t always have to be unhealthy! Next week is Cinco de Mayo, so we wanted to share some tasty, yet healthy recipes to enjoy during your Cinco de Mayo celebrations!
Need an appetizer? Start out with this yummy Corn Salsa or you could serve up these Slow Cooker Vegetarian Stuffed Green Peppers.
But if you are looking for the main dish, try any one of these recipes listed below:
Walnut “Meat” Taco Salad – a popular meat substitute for vegetarians or vegans, walnut meat makes for a great nut-based dinner. Simply combine ¾ cup walnuts with ¼ cup sundried tomatoes, and 1 tsp. each of chili powder, cumin, garlic powder and ½ tsp. salt in the food processor and process until it becomes the consistency of ground meat. Mix together with lettuce, chopped cherry tomatoes, black beans, avocado, red onion and low-fat Mexican cheese for a tasty dinner.
Crockpot Creamy Mexican Chicken – Place 2 chicken breasts at the bottom of the slow cooker. Add 1 15 oz. can of black beans (drained), 1 7 oz. can green chiles, 1 15 oz. can diced tomatoes, 1 15 oz. can of corn (drained), and 1 package of taco seasoning. Cook on high for 6 hours, until chicken is cooked. Use a fork to remove chicken and shred. Place chicken back in the slow cooker, add 1 package low-fat cream cheese and cook on high for 30 minutes. Serve with whole grain tortillas.
Mexican Veggie Burrito – Add cumin and cilantro to your vegetable mixture. Place about 1/2 cup of your veggies in a whole grain tortilla and top with low-fat Mexican cheese, low-fat sour cream, salsa, and guacamole. We like to warm ours up on the stovetop so the tortilla is crispy and the cheese is melted.
Whole Wheat Chicken Burritos – Serve healthy burritos for dinner with this simple recipe. Start with a whole wheat tortilla. Sprinkle low-fat Mexican style cheese over the bottom third of the tortilla. Then add diced grilled chicken, cooked black beans, tomato salsa, guacamole and low-fat sour cream. Carefully, fold the left and right side of the tortilla in, then roll up the tortilla starting at the bottom. Transfer the rolled burrito to a sandwich press or to a skillet on medium heat. Cook until the tortilla becomes crispy. Serve immediately. The ingredients can also be stored in the refrigerator for several days for leftovers.
Mexican Style Chicken Roll-ups – Combine one chopped green pepper, 1/2 jalapeno pepper, low-fat pepper jack cheese, and 2 tbsp. of low-fat cream cheese. Scoop 2 tbsp. of the mixture onto the chicken breats, roll up and place on a baking sheet seam side down. Bake in the oven at 400 degrees for 35 minutes. Serve with tomato salsa and black beans for a filling meal.
Corn and Black Bean Quesadillas – Use a whole grain tortilla, low-fat Mexican cheese, and a mixture of black beans, corn, chopped tomatoes, and cilantro for this quesadilla recipe. Spread a thin layer of cheese over the tortilla, then add the mixture of fillings to the bottom half of the quesadilla. Fold it over, then use a sandwich press or cook on the stove top until the cheese becomes melted.
What are your Cinco de Mayo plans?
by admin | Apr 27, 2015 | Grown Up
Healthy nuts are an April Foods of the Month. Did you know they taste great in salads? Consider swapping out croutons, or other crunchy/fried toppings you may typically put on your salads for nuts instead. Adding a handful of healthy nuts like almonds, walnuts, macadamia nuts, or hazelnuts to your favorite salad recipe provides a dose of good fats. Also, as a budget saving tip, visiting a higher end supermarket may pay off when shopping for nuts. Many of them have dispensers where you can select the exact amount you need. (more…)
