by admin | Oct 5, 2016 | Grown Up, Recipes
It’s officially fall and we love all things pumpkin! Pumpkin is a type of winter squash, which is one of the October Foods of the Month. Cooking with pumpkin can be tricky if you’re a newbie to this food. Remember to always choose canned or boxed pumpkin, not pumpkin pie mix for optimal nutrition. Plain pumpkin has a mild, nutty taste that is delicious in both baked goods and savory dishes like risotto. Pumpkin is naturally high in vitamin A and low in sugar, fat and calories.
This recipe for Pumpkin Power Bars is a great idea for a quick breakfast. These bars are incredibly filling thanks to the whole wheat flour, oatmeal, and pumpkin. The chocolate chips give them a tasty surprise that everyone will love. This recipe for Pumpkin Power Bars is the perfect fall treat!
Pumpkin Power Bars
2016-10-04 13:58:27
Serves 10
226 calories
36 g
20 g
7 g
6 g
3 g
97 g
81 g
13 g
0 g
3 g
Amount Per Serving
Calories 226
Calories from Fat 61
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Total Carbohydrates 36g
12%
Sugars 13g
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.
- 2 cups rolled oats
- 3/4 cup whole wheat flour
- 1 1/4 tsp. baking powder
- 2 tsp. cinnamon
- 1 tsp. ground ginger
- 1/4 tsp. nutmeg
- 1/4 tsp. salt
- 3/4 cup pumpkin puree
- 1 cup skim milk
- 1 egg, beaten
- 1/4 cup natural maple syrup
- 2 tsp. creamy almond butter
- 1/2 cup dark chocolate chips
- 1/2 cup dried cranberries
- Preheat oven to 350 degrees. Spray a 9 x 9 inch baking pan with nonstick cooking spray.
- In a large bowl, mix together the dry ingredients (rolled oats, whole wheat flour, baking powder, spices, and salt).
- In a separate bowl, whisk together the wet ingredients (pumpkin, milk, egg, maple syrup, and peanut butter) until well combined.
- Add the wet ingredients to the dry ingredients, then stir until combined. Fold in the chocolate chips and the dried cranberries.
- Pour the batter into the pan. Bake for 25 minutes, or until a toothpick inserted in the center comes out clean.
- Let cool in the pan completely, then slice into rectangular bars.
- These taste best when eaten within 3 days of cooking.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Sep 28, 2016 | Grown Up, Recipes
Whole grains are the perfect breakfast food. Whole grains come in many different formats. If you plan on baking with them, it’s a great idea to have staples like whole wheat flour and oats in your pantry. These are two of the main ingredients in this recipe for Whole Wheat Muffins with Oatmeal and Dark Chocolate Chips.
The chocolate chips make this recipe kid friendly, so much so that these muffins taste like dessert! However, the whole wheat flour keeps them healthy and will make you feel full for a long time. An important note about whole wheat flour – it can spoil faster than white flour because it has germ oil in it. You will usually know if your whole wheat flour is spoiled because it will have a strong odor to it. Fresh flour should not have a scent. To ensure the longest shelf life possible, store your whole wheat flour in a dark pantry in a container that is tightly sealed.
Whole Wheat Muffins with Oatmeal and Dark Chocolate Chips
2016-09-27 15:33:14
Serves 12
293 calories
34 g
17 g
16 g
5 g
11 g
81 g
217 g
16 g
0 g
4 g
Amount Per Serving
Calories 293
Calories from Fat 141
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Total Carbohydrates 34g
11%
Sugars 16g
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 cup low-fat milk
- 1 egg
- 1/2 cup coconut oil
- 1/2 cup brown sugar
- 1 1/4 cup quick oats
- 1 1/4 cups whole wheat flour
- 4 tsp baking powder
- 1 tsp salt
- 3/4 cup dark chocolate chips
- Preheat oven to 400 degrees.
- Spray a muffin tin with nonstick spray or use cupcake liners.
- Using a mixer, blend together the wet ingredients (milk, egg, and coconut oil).
- Using another mixing bowl, add the dry ingredients and mix (brown sugar, oats flour, baking powder and salt).
- Slowly add the flour mixture to the wet ingredients and mix until well combined.
- Lastly, add the chocolate chips and mix until they are evenly distributed in the batter.
- Distribute the mixture evenly into the muffin tin.
- Bake in the oven for 25 minutes, or until a toothpick comes out clean.
- Serve hot or store for up to 3 days.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Sep 21, 2016 | Grown Up, Recipes
The weather is getting cooler so it’s time to pull out your slow cooker! Slow cookers are a great kitchen gadget for when you can’t spend more than 30 minutes in the kitchen but want a satisfying meal. Another great use for slow cookers is to make sauces, like this recipe for Slow Cooker Tomato Sauce. To avoid all the flavors blending together, we sauté the onions and garlic first for 10 minutes before putting the rest of the ingredients into the cooker.
The result is a recipe that makes a savory, filling and fresh tomato sauce that you can use in your favorite pasta or pizza recipes. You can also freeze it for up to 6 months and defrost when you need a healthy tomato sauce in a pinch. Also, by making your own tomato sauces you not only use fresh tomatoes, which are in season this fall, but you cut down on added salt and sugar from jarred sauces.
Slow Cooker Tomato Sauce
2016-09-16 16:13:05
Serves 8
111 calories
9 g
0 g
9 g
2 g
1 g
171 g
206 g
5 g
0 g
7 g
Amount Per Serving
Calories 111
Calories from Fat 77
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Total Carbohydrates 9g
3%
Sugars 5g
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 tbsp. extra virgin olive oil
- 3 garlic cloves, minced
- 1 red or white onion, sliced thin
- 1 tomato, chopped
- 1 29 oz. can diced tomatoes
- 1 29 oz can pureed tomatoes
- 2 tbsp. tomato paste
- 1/4 cup pesto
- Salt, sugar and pepper, to taste
- Heat a nonstick skillet to medium heat. Add the extra virgin olive oil. When it begins to sizzle, add the garlic cloves and stir to coat in the oil. As soon as they begin to brown, add the onion. Stir to combine ingredients.
- Set heat to medium low, cover, and let the onion and garlic cook for 10 minutes until the onion becomes translucent.
- After the onion has cooked, add the tomato. Cook for 5 additional minutes.
- Meanwhile, add the rest of the ingredients except the salt, sugar and pepper to the slow cooker. Mix well. Transfer the stovetop ingredients to the slow cooker and combine. Add the salt, sugar and pepper, to taste.
- Cook on low for 2 hours. Before serving, use an immersion blender or blender to blend all ingredients together.
- Store or serve immediately with your favorite pizza or pasta.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Sep 14, 2016 | Grown Up, Recipes, Uncategorized
Tomatoes are in season in September so we bet you need ideas for what to do with all those fresh, delicious, vine-ripened tomatoes. We love this recipe for a Simple Margherita Pizza because it really highlights the flavor of these star vegetables. Tomatoes are a naturally low-fat, high-fiber vegetable that is a great source of Vitamins A and C. By keeping this recipe simple, it will appeal to picky eater’s taste buds. And, who doesn’t love pizza?!
For a delicious twist and a way to get restaurant worthy crust, grill your pizza instead of baking it. You need a pizza stone and a pizza peel (it looks like a giant spatula) in order to grill like we did in this recipe. The result is a crunchy, thin crust pizza that will be a family hit.
Simple Margherita Pizza
2016-09-13 18:36:23
Serves 4
216 calories
8 g
45 g
14 g
14 g
8 g
114 g
505 g
3 g
0 g
6 g
Amount Per Serving
Calories 216
Calories from Fat 126
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Total Carbohydrates 8g
3%
Sugars 3g
Protein 14g
* 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 bag premade whole wheat pizza dough (from the bakery section of your grocery store)
- 1/4 cup tomato sauce
- 1 vine-ripened tomato, sliced thin
- 1 ball fresh mozzarella, sliced thin
- Fresh basil, torn into pieces (optional)
- Olive oil for drizzling
- Salt, to taste
- Preheat the grill with the pizza stone on it to 700 degrees.
- Meanwhile, roll out the pizza dough to your preferred shape and size. Sprinkle flour on the pizza peel, and carefully transfer the dough to it. Move the peel around to make sure the dough is not sticking. If it is, add more flour.
- Assemble your pizza starting with the tomato sauce, then the tomato and mozzarella. Add the basil on top and drizzle with olive oil and sprinkle with salt.
- Transfer the pizza from the pizza peel to the stone (it should slide off). Cover and cook for 10 minutes until the cheese is bubbly.
- Remove from the grill. Let cool for 10 minutes then serve.
OrganWise Guys Blog https://blog.organwiseguys.com/
by admin | Sep 7, 2016 | Grown Up, Recipes, Uncategorized
This month, we are all about keeping things simple. With back-to-school season in full swing, weeknight meals need to be on the table in 30 minutes and the cleanup should be minimal. That’s why we love this recipe for Healthy Tomato Vodka Sauce.
Typically, vodka sauce is made with heavy cream which adds a lot of saturated fat. By swapping out the cream with some plain Greek yogurt and reduced-fat milk, the creamy texture remains without the unhealthiness. Best of all, this recipe calls for lots and lots of tomatoes, which are a September Foods of the Month! Bulk it up with more veggies by adding sautéed onions, peas or your favorite veggie. We keep it simple with the recipe below, but the possibilities are endless.
Healthy Tomato Vodka Sauce
2016-08-24 15:29:37
Serves 8
71 calories
4 g
2 g
2 g
1 g
1 g
111 g
99 g
3 g
0 g
1 g
Amount Per Serving
Calories 71
Calories from Fat 20
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Total Carbohydrates 4g
1%
Sugars 3g
Protein 1g
* 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 29 oz. can whole San Marzano tomatoes
- 1 regular tomato, chopped
- 1 tbsp. extra virgin olive oil
- 2 garlic cloves, minced
- 1/2 cup vodka
- 1/4 cup plain Greek yogurt
- 1/4 cup reduced fat milk
- 1/4 tsp. ground nutmeg
- Fresh basil for topping
- Add the San Marzano tomatoes (juice drained) and the chopped tomato to a blender and blend until smooth. Set aside
- Using a skillet on medium high heat, add the olive oil and cook the minced garlic until it begins to brown. Add the blended tomatoes and mix together.
- Set the skillet to medium low and add the vodka.
- Let the flavors blend for about 10 minutes, until the alcohol flavor cooks off.
- Mix in the Greek yogurt and the reduced fat milk and stir well to combine. Let the sauce simmer for about 5 minutes.
- Finally, stir in the ground nutmeg and basil. Serve with whole grain pasta and your favorite veggies.
OrganWise Guys Blog https://blog.organwiseguys.com/
