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Sweet Potato Nachos

Sweet Potato Nachos

Make these sweet potato nachos for your Super Bowl party tomorrow! The great thing about these sweet potato nachos is that you use baked sweet potato chips for your base instead of regular tortilla chips. By trading in sweet potatoes, you get a healthy serving of Vitamin A and much less fat thanks to baking the chips. Add healthy toppings like black beans, avocado, salsa, etc. and you have yourself the perfect party dish!

These sweet potato nachos are also a lot of fun to make with the whole family. Make sure that an adult cuts the sweet potatoes, but kids can lend their hands in piling on the toppings. We know this recipe will be a hit!

Tip: if the sweet potatoes are too difficult to cut with a knife, boil them whole for a few minutes to soften.

Sweet Potato Nachos
Serves 6
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
141 calories
20 g
5 g
4 g
6 g
1 g
99 g
79 g
2 g
0 g
2 g
Nutrition Facts
Serving Size
99g
Servings
6
Amount Per Serving
Calories 141
Calories from Fat 36
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 5mg
2%
Sodium 79mg
3%
Total Carbohydrates 20g
7%
Dietary Fiber 6g
22%
Sugars 2g
Protein 6g
Vitamin A
124%
Vitamin C
2%
Calcium
6%
Iron
7%
* 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 sweet potatoes, peeled and sliced thin
  2. 1 tbsp. extra virgin olive oil
  3. Sprinkle of Salt
  4. 1 15 oz. can black beans, drained and rinsed
  5. 1/4 cup low-fat cheese (pepper jack or cheddar)
  6. See notes below for optional toppings
Instructions
  1. Preheat oven to 400 degrees.
  2. Slice the sweet potatoes into 1/4 inch rounds using a mandolin or a sharp knife.
  3. Toss them in olive oil and salt, then arrange on a baking sheet lined with parchment paper. Bake for 20 minutes or until the rounds are firm and crispy.
  4. Remove from oven, then top with black beans and cheese. Heat again for about 5 minutes, until the cheese is melted.
  5. Transfer to a plate, top with your favorite toppings, and serve.
Notes
  1. Optional toppings include sliced avocado, low-fat sour cream, salsa, tomatoes, green onions, cilantro.
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calories
141
fat
4g
protein
6g
carbs
20g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Slow Cooker Buffalo Chicken Dip

Slow Cooker Buffalo Chicken Dip

Buffalo Chicken = Party Food

Buffalo chicken is the epitome of party food, especially during football season! Buffalo chicken wings, buffalo chicken sandwiches, salads, etc. The list goes on! Buffalo chicken dip is typically prepared in a not so healthy way. Think cream cheese, lots of cheese, very little vegetables, and only a little bit of chicken. The main thing that you are really eating in most buffalo chicken dip is heavy dairy products and not much else! We wanted to change this so we came up with a recipe for buffalo chicken dip… made in a slow cooker! Having slow cooker buffalo chicken dip not only saves you time in the kitchen (mainly because the chicken cooks itself in the slow cooker), but this recipe is also a way to enjoy the buffalo chicken dip without extra added fats. Plus, we added veggies like celery and carrots to give this dip a nice crunch and a pop of color. Make this for your upcoming Super Bowl party; it will be a hit!

Slow Cooker Buffalo Chicken Dip
Serves 12
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Prep Time
5 min
Cook Time
3 hr 15 min
Total Time
3 hr 20 min
Prep Time
5 min
Cook Time
3 hr 15 min
Total Time
3 hr 20 min
160 calories
4 g
50 g
8 g
17 g
5 g
132 g
332 g
3 g
0 g
3 g
Nutrition Facts
Serving Size
132g
Servings
12
Amount Per Serving
Calories 160
Calories from Fat 73
% Daily Value *
Total Fat 8g
13%
Saturated Fat 5g
24%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 50mg
17%
Sodium 332mg
14%
Total Carbohydrates 4g
1%
Dietary Fiber 0g
2%
Sugars 3g
Protein 17g
Vitamin A
44%
Vitamin C
2%
Calcium
14%
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 lb. chicken breast
  2. 2 cups water
  3. 1/4 cup low fat sour cream
  4. 1/2 cup fat free Greek yogurt
  5. 2 tbsp. low fat mozzarella cheese (shredded)
  6. 1/4 cup Frank's hot sauce
  7. 2 celery stalks, diced
  8. 2 large carrots, diced
  9. Blue cheese, for topping
Instructions
  1. Place the chicken breasts in the slow cooker. Add the water and cook on high for 3 hours.
  2. After the chicken has cooked, remove it from the slow cooker, shred and return to slow cooker.
  3. Add in the sour cream, yogurt, cheese, and mix together. Next, add the hot sauce and mix again. Finally, add the celery and carrots and mix all ingredients together.
  4. If the dip needs to be warmed up, or you are not serving immediately, turn the slow cooker back to "keep warm" for up to 1 hour (any longer and the vegetables will start to become soggy).
  5. When it's time to serve the dip, transfer to a dish, top with blue cheese, and dig in!
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calories
160
fat
8g
protein
17g
carbs
4g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Lightened-up Seven Layer Dip

Lightened-up Seven Layer Dip

Super Bowl Sunday is this Weekend!

What are you going to make? Our stomachs have been growling seeing the abundance of delicious treats all over the internet that can be served for the big day. Did you know that Super Bowl Sunday is only second to Thanksgiving for the most food consumed in a day? This recipe for lightened-up seven layer dip is sure to be a hit! Best of all, it includes two of The OrganWise Guys Foods of the Month – good fats (avocado) and low-fat dairy! (low-fat Greek yogurt)

Keep it Healthy.

Be sure to pick healthy appetizers and snacks for your viewing party like this lightened-up seven layer dip. By using ground turkey, switching out sour cream for Greek yogurt, and adding an extra layer of yummy veggies, we think this dip is a winner that everyone will enjoy!

Lightened-up Seven Layer Dip
Serves 12
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Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
155 calories
8 g
35 g
9 g
11 g
2 g
115 g
243 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
115g
Servings
12
Amount Per Serving
Calories 155
Calories from Fat 77
% Daily Value *
Total Fat 9g
13%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 35mg
12%
Sodium 243mg
10%
Total Carbohydrates 8g
3%
Dietary Fiber 3g
13%
Sugars 2g
Protein 11g
Vitamin A
10%
Vitamin C
27%
Calcium
8%
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. 3/4 lb. lean ground turkey
  2. 2 tbsp. low-sodium taco seasoning
  3. 1 15 oz. can vegetarian refried beans (or make your own*!)
  4. 1 red pepper, diced
  5. 1 jar tomato salsa
  6. 1/2 cup shredded Mexican blend cheese
  7. 1 package guacamole
  8. 1/2 cup low-fat Greek yogurt
  9. Green onions, for topping
Instructions
  1. Preheat oven to 350 degrees.
  2. Cook the ground turkey using a skillet on medium high heat until no pink remains, about 10 minutes. Stir in taco seasoning and set aside.
  3. Using a small rectangular baking dish, begin to layer your dip. Start with a layer of the refried beans. Next, add the turkey, then the chopped red pepper, then the salsa, then the cheese. Bake for 25 minutes until the cheese is bubbly.
  4. Remove dip from the oven and let cool for 5 minutes. Then, spread an even layer of the guacamole on top, followed by the sour cream, extra cheese, and green onions. Return to the oven and broil for 5 minutes until the top cheese begins to bubble.
  5. Serve with veggies and whole grain tortilla chips.
Notes
  1. *Make your own refried beans with the recipe here: http://www.organwiseguys.com/blog/homemade-refried-beans/
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calories
155
fat
9g
protein
11g
carbs
8g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Black Bean and Sweet Potato Quesadilla

Black Bean and Sweet Potato Quesadilla

Blacks beans, a type of legume, are what comes to mind when we think of Mexican inspired dishes like quesadillas, burritos and nachos. These yummy beans are packed with fiber, making them a great choice to add to your meals whenever you make Mexican food at home or enjoy it in a restaurant. We love the idea of packing in legumes to these meals to get potassium and protein in our diets too! Try swapping out meat like grilled chicken in quesadillas for blacks beans instead. This black bean and sweet potato quesadilla recipe makes it easy for you to do just this. The salty black beans and the sweet sweet potato make for a delicious combination. Add some pepper jack cheese and you’re all set for an appetizer (think upcoming Super Bowl) or meal.

 

Black Bean and Sweet Potato Quesadillas
Serves 4
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Prep Time
20 min
Cook Time
10 min
Total Time
30 min
Prep Time
20 min
Cook Time
10 min
Total Time
30 min
395 calories
64 g
8 g
8 g
16 g
3 g
188 g
452 g
1 g
0 g
5 g
Nutrition Facts
Serving Size
188g
Servings
4
Amount Per Serving
Calories 395
Calories from Fat 74
% Daily Value *
Total Fat 8g
13%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 8mg
3%
Sodium 452mg
19%
Total Carbohydrates 64g
21%
Dietary Fiber 10g
40%
Sugars 1g
Protein 16g
Vitamin A
94%
Vitamin C
1%
Calcium
13%
Iron
24%
* 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 large sweet potato, peeled and diced
  2. 1tsp. fresh cilantro
  3. Sprinkle of salt and pepper
  4. 1 15 oz. can black beans, drained and rinsed
  5. 1/3 cup low-fat pepper jack cheese (shredded)
  6. 4 whole grain tortillas
Instructions
  1. Boil the sweet potato cubes for about 15 minutes, until they are tender.
  2. Drain and transfer to a bowl. Mash the sweet potato and mix in the cilantro, salt and pepper.
  3. Lay the tortillas flat, the spread about 2 tbsp. of the sweet potato mixture onto the bottom half of the quesadilla. Top with 2 tbsp. black beans and a sprinkle of cheese. Repeat with the remaining 3 tortillas.
  4. Fold over the quesadilla then transfer to a nonstick pan (or sandwich press) and cook for about 3 minutes on each side over medium heat until the cheese is melty and the tortilla is crispy.
  5. Serve with your favorite toppings like low-fat sour cream, salsa and guacamole!
Notes
  1. If serving as an appetizer the serving size is 8 instead of 4.
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calories
395
fat
8g
protein
16g
carbs
64g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Buffalo Cauliflower

Buffalo Cauliflower

Spicy buffalo cauliflower is a healthy take on fried buffalo chicken wings. The best part about both of these treats is the spicy kick you get when you eat them! It really doesn’t matter whether or not it’s a veggie covered in spicy sauce or chicken, in our opinion. The great thing about this recipe is that since the cauliflower is less filling and greasy than fried chicken, you can eat lots more of it. And you can feel great about eating these tasty buffalo cauliflower bites because they are loaded with fiber and Vitamin C and are very low in fat. Serve with some carrots and celery during your upcoming Super Bowl Party for a delicious veggie plate! 

Buffalo Cauliflower
Serves 4
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
124 calories
13 g
0 g
7 g
4 g
4 g
234 g
475 g
4 g
0 g
3 g
Nutrition Facts
Serving Size
234g
Servings
4
Amount Per Serving
Calories 124
Calories from Fat 65
% Daily Value *
Total Fat 7g
11%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 475mg
20%
Total Carbohydrates 13g
4%
Dietary Fiber 5g
18%
Sugars 4g
Protein 4g
Vitamin A
1%
Vitamin C
186%
Calcium
5%
Iron
6%
* 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 large head of cauliflower, cut into florets
  2. 1 tbsp. extra virgin olive oil
  3. Salt and pepper, to taste
  4. 1 tbsp. coconut oil
  5. 1/4 cup hot sauce
  6. 1 tsp. garlic powder
  7. 1 tbsp. flour
Instructions
  1. Preheat oven to 425 degrees.
  2. Place cauliflower florets on to a baking sheet lined with parchment paper. Bake for 20 minutes.
  3. Meanwhile, melt the coconut oil over medium heat on the stovetop. Once melted, mix in the hot sauce and the garlic powder. Stir to combine, then set aside.
  4. After the cauliflower has finished cooking, let it cool then transfer to a plastic bag, Add the hot sauce mixture and shake to coat the cauliflower.
  5. Return cauliflower to baking sheet, then cook for an addition 5 minutes.
  6. Serve hot, with blue cheese dressing and veggies on the side.
Notes
  1. Tip: For the easiest way to cut a whole head of cauliflower into florets, watch this video! http://www.marthastewart.com/967596/how-cut-cauliflower
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calories
124
fat
7g
protein
4g
carbs
13g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Homemade Refried Beans Recipe

Homemade Refried Beans Recipe

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
Serves 4
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
129 calories
18 g
0 g
4 g
6 g
3 g
124 g
224 g
1 g
0 g
0 g
Nutrition Facts
Serving Size
124g
Servings
4
Amount Per Serving
Calories 129
Calories from Fat 37
% Daily Value *
Total Fat 4g
7%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 224mg
9%
Total Carbohydrates 18g
6%
Dietary Fiber 5g
19%
Sugars 1g
Protein 6g
Vitamin A
2%
Vitamin C
3%
Calcium
6%
Iron
7%
* 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 tbsp. coconut oil
  2. 1/2 yellow onion, diced
  3. 2 garlic cloves, minced
  4. 1 15 oz. can low-sodium pinto beans, drained and rinsed
  5. 1/2 tsp. red pepper flakes
  6. Sprinkle of oregano
  7. Salt and pepper, to taste
  8. 1/2 cup low-sodium chicken broth
  9. 1 tbsp. cilantro, chopped
Instructions
  1. Melt the coconut oil in a large pan over medium high heat.
  2. Add the diced onion, reduce the heat to low, cover, and cook until brown (about 10 minutes).
  3. Stir in the garlic and cook for another 3 minutes on low.
  4. 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.
  5. Add the low sodium chicken broth and mix well.
  6. 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).
  7. After mashing the beans, stir in the cilantro.
  8. Serve hot as a side to your favorite Mexican dish.
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calories
129
fat
4g
protein
6g
carbs
18g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Cauliflower Grilled Cheese

Cauliflower Grilled Cheese

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
Serves 2
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Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
235 calories
17 g
114 g
10 g
22 g
5 g
369 g
607 g
6 g
0 g
4 g
Nutrition Facts
Serving Size
369g
Servings
2
Amount Per Serving
Calories 235
Calories from Fat 87
% Daily Value *
Total Fat 10g
15%
Saturated Fat 5g
25%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 114mg
38%
Sodium 607mg
25%
Total Carbohydrates 17g
6%
Dietary Fiber 7g
26%
Sugars 6g
Protein 22g
Vitamin A
7%
Vitamin C
236%
Calcium
41%
Iron
13%
* 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 head of cauliflower
  2. 1 egg
  3. 2 tbsp. shredded reduced-fat mozzarella cheese
  4. 1/4 cup grated parmesan cheese
  5. 1 tsp. oregano
  6. Salt and pepper, to taste
  7. 2 slices reduced fat cheddar cheese
Instructions
  1. Preheat oven to 450 degrees.
  2. Use a box grater to finely grate one medium-sized cauliflower head.
  3. Microwave the grated cauliflower on high for two minutes, until it is hot.
  4. Transfer the cooled grated cauliflower to a dish towel and squeeze out all the excess water.
  5. 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.
  6. Use your hand to flatten out each piece into a square shape (like a piece of bread).
  7. Bake for 20 minutes until the cauliflower bread slices are golden brown.
  8. Remove from oven and assemble the sandwiches using the cheddar cheese.
  9. Bake for another 5 minutes, until the cheese is gooey.
  10. Serve hot.
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calories
235
fat
10g
protein
22g
carbs
17g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/

Happy New Year

Happy New YearHappy New Year … almost! Hopefully all of you have had a memorable 2015 and are excited about all of the new opportunities that come with a new year. Make sure and be safe tonight while celebrating. We look forward to spending another fun and healthy year with each of you! Check back with us in January to see some new and exciting things that we have going on for the kids in the new year. Here’s to a healthy 2016!

If you need to keep the kids entertained and awake until the ball drops, download a fun Happy New Year coloring page and activity sheet:

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Click-Activity-Sheet-300x120

5 Simple Ways to a Healthier 2016

5 simple ways to a healthier 2016

Most of us create resolutions at the beginning of a new year. After all, it’s a great time to make behavior changes and start off the year with healthier habits than you left behind the year before. Many resolutions are unkept because they are too ambitious and cannot be adhered to after the first week. 

Here are 5 simple ways to a healthier 2016:

  • Eat breakfast – This seems simple, right? Many people think skipping this all-important meal will help in weight loss goals, however, getting your day started with a healthy breakfast is the best thing for you.
  • Ease into exercise – Start out with smaller goals such as taking a walk after dinner, or a quick run with the dog before or after work and then work up to more intense exercise sessions.
  • Find a workout partner – It is easier to stay committed when you have someone keeping you accountable. If you know your best friend is going to be waiting for you at the gym, you are more likely to go!
  • Cook with simple swaps – Try healthier versions of your favorite dishes by substituting lower-fat alternatives! Turkey sausage, low-fat cheese, and greek yogurt are a few examples of some tasty swaps! Check out some of our favorite healthy ingredient substitutions.
  • Engage with family – There is nothing better than spending quality time with family except for fitting in physical activity while bonding! Take a family walk or weekend hike and you will see how good it feels for the entire family to be healthy!

While we’re talking about simple ways to a healthier 2016, if you haven’t come up with your new year’s resolutions yet, download this resolutions worksheet for you and your kids. Make it fun, and make sure to be creative, yet realistic.

Remember, slow and steady wins the race! It’s the small things that can make a big difference, so commit to a healthy 2016 now!

What resolutions do you hope to accomplish this year?

Encourage Kids to Write Thank You Notes

encourage kids to write thank you notes

The thank you note seems to almost be forgotten in this age of technology, however we think that it is still something to be valued. This is why we want you to encourage kids to write thank you notes. Teaching them to be thankful and grateful for things they are given will always be beneficial to them. Writing a special thank you note in response to a favorite gift received, or for someone doing something generous, will really go a long way and will be much appreciated. 

To help encourage kids to write thank you notes, download the coloring page for today:

Click-Coloring-Page-300x120