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Cod Tacos with Peach Salsa

Cod Tacos with Peach Salsa

Peaches are perfect in August! This fruit has a few more weeks left for its peak season, so take advantage of the bounty of peaches in your local supermarket now with a recipe like this one for Cod Tacos with Peach Salsa.

We think of peaches as being a great addition to baked goods and sweet items. But, paring juicy peaches with a flaky, white fish like cod provides a nice balance of flavors, not to mention a great nutrition boost. Peaches are a good source of natural sugars, while also being high in fiber and low in fat. To make this recipe really stand out, we suggest using the same fish from this Baked Fish Nuggets recipe as the protein base, then topping with the peach salsa and serving in lettuce cups. We know this will be a hit with your family!

 

Cod Tacos with Peach Salsa
Serves 4
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Prep Time
20 min
Cook Time
25 min
Prep Time
20 min
Cook Time
25 min
269 calories
31 g
111 g
4 g
28 g
1 g
305 g
723 g
9 g
0 g
2 g
Nutrition Facts
Serving Size
305g
Servings
4
Amount Per Serving
Calories 269
Calories from Fat 33
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 111mg
37%
Sodium 723mg
30%
Total Carbohydrates 31g
10%
Dietary Fiber 4g
15%
Sugars 9g
Protein 28g
Vitamin A
34%
Vitamin C
34%
Calcium
10%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 large Ziploc bags
  2. 1 lbs. cod fillet
  3. 1 eggs
  4. 1 cups panko breadcrumbs
  5. Salt and pepper, to taste
  6. 2 peaches
  7. 5 strawberries
  8. The juice of 1 lime
  9. 1 head of Boston Bibb lettuce
  10. 1 tbsp. dijon mustard
Instructions
  1. Preheat oven to 425 degrees.
  2. Slice the cod into nugget shaped pieces.
  3. Mix the eggs together, then pour them into a large Ziploc bag. Add the cod, seal and shake well to coat it in the egg.
  4. Next, pour the panko and salt and pepper into the second Ziplock bag. Remove about 5 nuggets at a time from the egg mixture and place in the panko bag. Seal then shake to coat thoroughly with the breadcrumbs. Transfer to a nonstick baking sheet after finishing and repeat until all the nuggets are done.
  5. Bake for 25 minutes until the panko is golden brown.
  6. While the fish cooks, chop the peaches and strawberries into small pieces. Transfer to a small mixing bowl and squeeze the lime juice over the fruit. Mix together and let the flavors combine with the fish cooks.
  7. Remove fish from oven, let cool.
  8. Wash the lettuce, and separate the leaves to make the taco shells.
  9. Arrange the lettuce taco shells, add one piece of fish, top with the salsa and repeat.
  10. Top with a squeeze of dijon mustard (optional) and serve.
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calories
269
fat
4g
protein
28g
carbs
31g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Back to School Healthy Lunches

Back to School Healthy Lunches

It’s back to school time and that means that you need to start thinking about your children’s lunches for this upcoming year. We are excited to share some back to school healthy lunches with you today!

Although school lunches get a bad rap by some, they are in fact very healthy thanks to new guidelines. The Healthy, Hunger Free Kids Act ensures that school lunches have a variety of different colored vegetables, whole grains, lean meats, low-fat dairy and sodium regulations for the meals served in schools. So, if you are one of the millions of parents whose children eat school lunch, you can feel good about knowing that your children receive nutritious lunches at school.

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Asian Chicken Zoodles

Asian Chicken Zoodles

It’s week two of our zoodle recipes! This week, we feature Asian Chicken Zoodles. If you love the flavors of Asian inspired dishes you will love this recipe. This recipe uses the same method for making zoodles that we told you about last week. The key for this recipe is a spicy peanut sauce made with… you guessed it… peanut butter! We’ve featured this sauce before in other dishes, like this pad thai dish and we promise that it will leave your stomach feeling satisfied.

What do we love most about this Asian Chicken Zoodles recipe? The fact that it is loaded with vegetables, of course! There are lots of zucchini, red pepper, and green onion to make this dish very nutrient rich. Throw in chicken for tons of protein and coconut oil and peanut butter for good fat and you have yourself a perfect weeknight meal. We are hooked!

Asian Chicken Zoodles
Serves 4
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Prep Time
30 min
Cook Time
20 min
Total Time
50 min
Prep Time
30 min
Cook Time
20 min
Total Time
50 min
329 calories
13 g
48 g
21 g
25 g
9 g
247 g
793 g
8 g
0 g
10 g
Nutrition Facts
Serving Size
247g
Servings
4
Amount Per Serving
Calories 329
Calories from Fat 175
% Daily Value *
Total Fat 21g
32%
Saturated Fat 9g
43%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 6g
Cholesterol 48mg
16%
Sodium 793mg
33%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
14%
Sugars 8g
Protein 25g
Vitamin A
25%
Vitamin C
96%
Calcium
7%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 lb. chicken breast, diced
  2. 2 tbsp. coconut oil
  3. 2 garlic cloves, chopped
  4. 2 zucchini, spiralized
  5. 1 red pepper, sliced into matchsticks
  6. 1/4 cup green onions, sliced thin
  7. ¼ cup of fresh cilantro, diced
  8. Sesame seeds, for topping (optional)
  9. Chopped peanuts, for topping (optional)
For the Peanut Sauce
  1. 2 tbsp hot water
  2. 3 tablespoons all natural, creamy peanut butter
  3. ¼ cup low-sodium teriyaki sauce
  4. ½ teaspoon hot pepper sesame oil (found by the teriyaki sauce in your grocery store)
Instructions
  1. Using a large skillet on medium heat, cook the chicken breast in 1 tbsp. of coconut oil for about 10 minutes, until firm and no pink remains. Remove from heat and let cool.
  2. Using the same skillet, add the remaining 1 tbsp. of coconut oil and cook the garlic on medium low heat, until it begins to brown. Add the spiralized zucchini noodles and cook for an additional 5 minutes, until they turn bright green.
  3. Add the red pepper and continue cooking until they become soft but not soggy.
  4. Meanwhile, combine teriyaki sauce, hot water, peanut butter, and hot oil, stirring quickly with a whisk until blended well.
  5. Pour the peanut sauce over the zoodles, add the chicken, and mix well to combine.
  6. Finally, top with the green onions, cilantro, Sesame seeds and peanuts. Enjoy!
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calories
329
fat
21g
protein
25g
carbs
13g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Five Ways Parents Can Promote Their Children’s Physical Activity

Five Ways Parents Can Promote Their Children’s Physical Activity

True, developing healthy eating habits in your children is crucial to keeping their weight under control while providing them essential nutrients for growth. But is eating right really enough to keep your kids fit and in shape? Consider the following:

  • Two in three children are not physically active
  • They have very little time for sports practice, games, and physical education classes
  • Children spend over seven hours daily on TV, computers, and the phone
  • One out of three children in the USA is obese

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Caprese Zoodles with Chicken

Caprese Zoodles with Chicken

Have you ever heard of zoodles before? If not, zoodles are zucchini noodles that you can make at home. They are becoming more and more popular and you may have seen them on restaurant menus. Even though they look complicated, all you need to make them in a simple kitchen device called a spiralizer that allows you to turn any fruit or vegetable into ribbons and noodles.

Zucchini, an August Foods of the Month, is a great vegetable to try in an spiralizer if you are new to this way of preparing vegetables. Because of its size and texture, zucchini can easily be turned into ribbons. The key to making zoodles though is to let them dry out! There is nothing worse than soggy vegetables and this is also true when making zoodles. To make sure your zoodles are free of excess water, sprinkle them with salt, then wrap them in a paper towel for 30 minutes before cooking. Right before you sauté them, squeeze out the excess moisture for firm, delicious zoodles. This week, we will feature an Italian style dish with Caprese Zoodles with Chicken. Check back next week for an Asian one. Enjoy!

 

Caprese Zoodles with Chicken
Serves 4
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Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
246 calories
8 g
71 g
12 g
26 g
5 g
284 g
274 g
5 g
0 g
6 g
Nutrition Facts
Serving Size
284g
Servings
4
Amount Per Serving
Calories 246
Calories from Fat 109
% Daily Value *
Total Fat 12g
19%
Saturated Fat 5g
25%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 71mg
24%
Sodium 274mg
11%
Total Carbohydrates 8g
3%
Dietary Fiber 2g
9%
Sugars 5g
Protein 26g
Vitamin A
16%
Vitamin C
56%
Calcium
19%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 large zucchini, washed and spiralized
  2. 1 tbsp. extra virgin olive oil
  3. 1/2 lb. chicken breast, diced into cubes
  4. 3 cloves garlic, chopped
  5. 1 carton cherry tomatoes, halved
  6. 1/2 shredded mozzarella (or use 2 oz. fresh mozzarella)
  7. 1 tbsp. fresh basil
  8. Salt and pepper, to taste
Instructions
  1. To make your zoodles, cut off each end of the zucchini. Place in the spiralizer and turn the handle to create the zoodles, stopping every few turns so they don't become very long.
  2. Sprinkle the zoodles with salt, then place them on a paper towel, roll it up, and allow the moisture to seep out for 30 minutes.
  3. Squeeze the zoodles in the paper towel to remove extra water.
  4. Heat a skillet on the stovetop of medium heat. Add the extra virgin olive oil and cook the diced chicken breast for about 10 minutes, until firm and no pink remains.
  5. Remove the chicken from the skillet and let cool. Using the same skillet on medium heat, add the garlic and cook for 2 minutes, then add the cherry tomatoes and cook for 5 minutes until they are slightly blistered. Next, add the zoodles and cook for about 5 minutes until they become bright green and firm.
  6. Turn the skillet to low, add the mozzarella and the chicken until the cheese becomes melty.
  7. Season with salt and pepper and serve.
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calories
246
fat
12g
protein
26g
carbs
8g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
How Can Parents Teach Their Children about Healthy Food?

How Can Parents Teach Their Children about Healthy Food?

Parenting is overwhelming enough, but it becomes even more challenging when you are discouraged by your kids’ food choices. Every parent has a common story to tell about how their kids shy away from green veggies or sort the carrots out of the soups. At the same time, those kids are quite fond of cookies, ice cream, burgers, and chips. We all know very well how tough it is to have a picky eater for a child.

Most children simply hate healthy foods in a world where they’re surrounded by convenient fast foods. As a result, obesity has been increasing at an alarming rate, posing big health risks such as asthma, bone and joint problems, and even cancer.

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The Great American Obesity Epidemic! How Can We Tackle It?

The Great American Obesity Epidemic! How Can We Tackle It?

With the rate of child obesity having almost tripled since 1980, America has more than earned yet another title: “The Fatter Nation.” Surprisingly enough, many health surveys consider obesity a bigger health crisis than smoking and drug abuse. Childhood obesity has become one of the top concerns among American parents today. Their concern is justified since obesity is the root of numerous health risks, like asthma, diabetes, high blood pressure, spikes in cholesterol levels, and even cancer. Overweight children are often bullied and are not fit to take part in any physical activity, thereby developing inferiority complexes, depression, and a sense of loneliness.

A dire consequence of child obesity was articulated by the former U.S Surgeon General, Richard Carmona. He said, “Because of the increasing rates of obesity, unhealthy eating habits, and physical inactivity, we may see the first generation that will be less healthy and have a shorter life expectancy than their parents.”

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Six Steps for Parents to Childhood Obesity at Home

Six Steps for Parents to Childhood Obesity at Home

According to the American Heart Association, one in three American kids is overweight. Moreover, the Centers for Disease Control and Prevention has declared childhood obesity among the top health crises in the USA after drugs and smoking. Still other sources claim that our obesity rate has risen dramatically over the past decade. Save the Children found that the USA has failed to create a safe and healthy environment for kids, given the alarming obesity rate in the nation.

Just by looking around, you can easily spot obese children—maybe your child is one of them. Obese children are prone to major health risks, including cardiovascular diseases, diabetes, bone and joint problems, and even several types of cancer. In addition to risking health problems, overweight children are teased, bullied, and kept out of the team activities, leading to sadness, low self-esteem, inferiority complexes, and depression.

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Caprese Salad with Peaches and Avocado

Caprese Salad with Peaches and Avocado

Stone fruits like peaches are an August Foods of the Month! Peaches add a deliciously sweet bite to any sort of meal, whether it’s in baked goods, as part of a fruit salad, or if you opt for adding them to a more savory dish. This Caprese Salad with Peaches and Avocado a truly tasty example of how sweet peaches can bring out the flavor in dishes that are typically more salty or savory. In fact, this recipe sort of has the perfect blend of many different healthy foods. The fresh sliced mozzarella provides dairy and calcium, the tomato slices are full of Vitamins A and C, the avocado has a healthy dose of good fat, fiber and potassium and the peaches add more vitamins while also providing natural sugar sweetness. Wow… that is a lot of nutrition!

Make this recipe when you would normally serve a Caprese Salad and impress your friends and family with this colorful and gorgeous dish.

Caprese Salad with Peaches and Avocado
Serves 4
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
161 calories
9 g
22 g
11 g
8 g
4 g
140 g
221 g
5 g
0 g
6 g
Nutrition Facts
Serving Size
140g
Servings
4
Amount Per Serving
Calories 161
Calories from Fat 98
% Daily Value *
Total Fat 11g
17%
Saturated Fat 4g
22%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 22mg
7%
Sodium 221mg
9%
Total Carbohydrates 9g
3%
Dietary Fiber 3g
12%
Sugars 5g
Protein 8g
Vitamin A
15%
Vitamin C
19%
Calcium
16%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 ball of fresh mozzarella, sliced thin
  2. 1 large tomato, sliced thick
  3. 1/2 avocado sliced thin
  4. 1 peach, sliced thin
  5. 1 tsp. balsamic vinegar, drizzled
  6. 1 tsp. extra virgin olive oil, drizzled
  7. Salt and pepper, to taste
Instructions
  1. Use a large, flat serving dish to assemble the salad.
  2. First add a tomato slice, followed by the mozzarella, the avocado, then the peach.
  3. Repeat this pattern until all ingredients are used.
  4. Drizzle with the balsamic vinegar and extra virgin olive oil.
  5. Season with salt and pepper, to taste, then serve.
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calories
161
fat
11g
protein
8g
carbs
9g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Grilled Corn with Tomato and Avocado

Grilled Corn with Tomato and Avocado

What could taste more like summer than a recipe with grilled sweet corn, cherry tomatoes, avocado and red onion? This colorful Grilled Corn with Tomato and Avocado salad also packs a nutritional punch so you can feel great about eating it. The corn is full of fiber, the tomato provides Vitamin C and lycopene, and the avocado is filled with potassium and healthy good fats to keep you feeling full longer, which helps when it comes time for dessert!

Remember, when cooking with corn try to select fresh ears that are labeled “organic.” Or, consider stopping by your local farmer’s market to pick up fresh ears of corn. Although these ears may not be organic, they are from nearby farmers who may use less pesticide spray than larger farms. Because it can be costly to receive a USDA organic certification, these small farms are unable to afford the official logo. However, farmer’s markets are still a great way to shop for affordable, fresh produce that uses less chemicals than conventional options. Farmer’s markets are especially popular in the summer, when it’s high season for produce in many parts of the country. Use this tool from the USDA to find a nearby farmer’s market and get the ingredients for this yummy side salad!

Grilled Corn with Tomato and Avocado
Serves 6
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Prep Time
20 min
Cook Time
1 hr
Total Time
1 hr 20 min
Prep Time
20 min
Cook Time
1 hr
Total Time
1 hr 20 min
114 calories
12 g
0 g
8 g
2 g
1 g
111 g
35 g
3 g
0 g
6 g
Nutrition Facts
Serving Size
111g
Servings
6
Amount Per Serving
Calories 114
Calories from Fat 66
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 35mg
1%
Total Carbohydrates 12g
4%
Dietary Fiber 4g
15%
Sugars 3g
Protein 2g
Vitamin A
6%
Vitamin C
21%
Calcium
1%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 fresh ears of corn, husked and grilled
  2. 1 tbsp. extra virgin olive oil
  3. 1 package cherry tomatoes, cut in half
  4. 1 avocado, diced into cubes
  5. 1/2 red onion, chopped
  6. The juice of 1 lime
  7. Salt and pepper, to taste
Instructions
  1. Remove the husks and silk from the corn. Drizzle with olive oil and sprinkle with salt and pepper. Wrap each corn cob in tin foil and grill for about 15 minutes on medium high heat, checking to make sure that it doesn't burn.
  2. Remove corn from grill and allow to cool for 5 minutes. Cut the kernels off the cob and transfer to a large mixing bowl.
  3. Add the cherry tomatoes, avocado, red onion, lime juice and salt and pepper to the bowl and mix all ingredients together.
  4. Refrigerate for one hour to allow the flavors to combine.
  5. Enjoy at your next summer party!
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calories
114
fat
8g
protein
2g
carbs
12g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/