Easy White Bean Dip

Easy White Bean Dip

If you like hummus, try this dip!

Who loves hummus? We do! Hummus is a tasty dip for veggies and crackers that is made with chickpeas. Since we enjoy hummus so much, why not experiment with a different type of bean? Beans like chickpeas, black beans, and Great Northern Beans are a January Foods of the Month. For this Easy White Bean Dip, we use Great Northern Beans.

The great thing about making your own dip is that it is cost-effective, and super simple. You can also experiment with different herbs and spices to really customize your recipe to flavors that you love. For example, in this recipe, you could add some fresh rosemary instead of parsley or some red chili pepper flakes if you like spiciness. It’s fun to play around with the different combinations when you make your own foods! To make this Easy White Bean Dip, as well as any other bean dip, you will need a food processor or a blender. Other than that, it’s incredibly easy to make bean dips, like the title of this recipe suggests. Enjoy!

 

Easy White Bean Dip
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Ingredients

  • 1 15 oz. can Great Northern Beans, drained and rinsed
  • 1 clove garlic
  • 1 tsp. ground cumin
  • 1 tsp. salt
  • Juice of 1/2 lemon
  • 1/4 cup fresh parsley, minced
  • 1 tbsp. water (optional, if you want a chunkier dip omit)
  • 1/4 cup extra virgin olive oil

Instructions

  1. Combine the beans, garlic, cumin, salt, lemon juice, parsley, water, and half of the olive oil into the food processor or blender. Pulse until smooth.
  2. Turn food processor on low and add the rest of the olive oil.
  3. Taste for seasoning and add more salt, if necessary. Serve with whole grain crackers and carrots.
https://www.organwiseguys.com/blog/easy-white-bean-dip/

Broccoli Parmesan Risotto

Broccoli Parmesan Risotto

A fancy, but easy weeknight meal…

Have you ever made risotto before? It seems like an intimidating dish, but we promise it is easy! This recipe for Broccoli Parmesan Risotto is the perfect cold weather comfort food. It is also loaded with nutrients. Thanks to the broccoli, you are getting a full day’s worth of Vitamin C, plus lots of fiber and potassium. Broccoli is a type of cruciferous vegetable, which is a January Foods of the Month.

To make risotto, always choose low-sodium chicken or vegetable broth. The regular versions of broth add lots of unnecessary sodium to your dish. And, with flavors like broccoli, roasted garlic, and parmesan in this recipe, you really do not need any extra salt for flavor!

This Broccoli Parmesan risotto is tasty with salmon or grilled chicken. And, you can have leftovers for lunch the next day.

Broccoli Parmesan Risotto
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Ingredients

  • 1 large head of broccoli florets, roasted
  • 3 garlic cloves, roasted
  • 2 tbsp. extra virgin olive oil
  • 1/2 yellow onion, sliced thin
  • 1 1/2 cups arborio rice
  • 4 cups low-sodium chicken broth
  • 1/2 cup parmesan cheese
  • 1/4 cup milk

Instructions

  1. Preheat oven to 425 degrees.
  2. Chop the broccoli into small pieces, then transfer to a baking pan with the garlic cloves. Drizzle the broccoli and garlic with olive oil. Cook for 25 minutes, or until the broccoli is slightly blackened (this makes it taste delicious!).
  3. While the broccoli and garlic are roasting, use a medium-sized pot on your stovetop set to medium heat to cook the onion in a little bit of olive oil until it begins to brown, about 10 minutes.
  4. Add the arborio rice to the onion, then add 1 cup of the low-sodium chicken broth. Reduce heat to low.
  5. Regularly stir the rice until it begins to absorb the broth. Once the first cup is absorbed, work your way through the rest of the broth, adding about 1/2 cup at a time. This whole process should take about 25 minutes, or about the same time that your broccoli is roasting.
  6. Once all the broth has been used, taste a little bit of the rice to make sure it is cooked through and not crunchy. Add more broth if needed.
  7. Mix in the parmesan cheese and the milk. Continue to stir until the cheese is melted.
  8. Finally, add the roasted broccoli florets, and chop the garlic and add it as well. Mix well to combine flavors.
  9. Serve with an additional topping of parmesan cheese.
https://www.organwiseguys.com/blog/broccoli-parmesan-risotto/

 

Black-eyed Pea Dip

Black-eyed Pea Dip

 A Healthy, High Fiber Party Dip.

Happy New Year! The Foods of the Month in January are dried beans and peas and cruciferous vegetables. Black-eyed peas are dried beans and peas. Furthermore, they are an excellent source of protein. Use them in lots of dishes, since they are packed with nutrients.

Celebrate the beginning of 2017 and serve this healthy dip at your next gathering. Alternatively, make a batch and eat it for lunch with a fork for a quick, nutritious bite to eat. This Black-eyed Pea Dip is really like a salad since it is full of vegetables and nutrition.

Budget-Friendly Shopping Tips.

This Black-eyed Pea Dip is also budget friendly because you are using mostly canned vegetables, which are known to be cheaper than fresh vegetables. Frozen vegetables can be a healthier choice than canned because the high sodium content is high in some canned vegetables. So, if you do pick canned, be sure to choose the low-sodium versions when grocery shopping for this recipe.

In addition to the canned vegetable section, check the frozen vegetable aisle for black-eyed peas. Legumes are often times located in the frozen section of the supermarket as well. This is a helpful tip in case you are in need of ingredients that you cannot find in the canned aisle.

Serves 1/2 cup

Black-eyed Pea Dip

10 minPrep Time

10 minTotal Time

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Ingredients

  • 2 15 oz. cans black-eyed peas, drained
  • 1 15 oz. can whole kernel corn, drained
  • 1 10 oz. can diced tomatoes and green chiles
  • 2 cups red bell pepper, chopped
  • 1/2 cup jalapeno peppers, chopped (optional)
  • 1/2 cup red onion, chopped
  • 1 8 oz. bottle organic Italian dressing
  • 1 4 oz. jar chopped pimentos, drained

Instructions

  1. Combine all of the ingredients in a large bowl and mix together using a spatula.
  2. Transfer the bowl to the refrigerator and let the flavors combine for at least 4 hours.
  3. Serve with whole grain pita chips.
https://www.organwiseguys.com/blog/black-eyed-pea-dip/

The Importance of Nutrition for Children

The Importance of Nutrition for Children

Proper nutrition is crucial for everybody, but it is especially important for kids because it is directly linked to their overall growth and development.The right nutrition in the right amount leads to a healthier life as they grow.

Children who follow a regular diet of healthy fats and high-fiber foods really enhance their chances of avoiding chronic illnesses—even if the illness tends to be genetic within their families.

Proper Nutrition = Better Quality of Life

Moreover, children will enjoy a better quality of life if appropriate nutrition habits are ingrained in them, enabling them to take part in more activities with greater delight.

People with high levels of nutrition even report that they appreciate improved feelings of health and prosperity. As another major benefit, kids are able to ward off colds with enhanced effectiveness when they take in appropriate nutrition.

Importance of Nutrition For Children

Unfortunately, the foods and snacks that taste the best are usually the worst for our bodies, and kids are understandably more likely to pick junk food rather than fruits or vegetables. Provide nutrition education for children now, and they will understand at an early age what’s essential for good health.

Benefits of Good Nutrition for Kids

The advantages of good nutrition for children are endless, but below are the benefits identified by analysts:

  • Breastfeeding by moms following nutritious diets leads to fewer serious cases among their kids of disease and illness—including diarrhea, ear infections, and bacterial meningitis.
  • Proper nutrition for kids providessufficientiron for the body, which is also considered a fundamental element of brain tissue.
  • Under-nutrition has been shown to diminish children’s activity levels, social connections, interest, and cognitive functioning.

Nutrition Education Programs

Poor nutrition in early childhood can adversely affect children’s physical and emotional development, both in the short and long term, ultimatelylimiting adult achievement and wage-earning ability.

Child development and nutrition programs—similar to the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) and the Child and Adult Care Food Program (CACFP)—are two governmentalfood initiatives aimed at guaranteeing infants and older children access to nutritious food.

The WIC Program provides not only funds for purchasing healthy supplemental foods from WIC-approved vendors, but also nutrition education,and assistance finding health insurance and other community services. The CACFP offers healthy meals and snacks for kids and grownups in day-care centers and after-school programs.

This information is provided in the hope of improving nutrition for children and enabling them to enjoy a better quality of life. If you have questions or comments, please share them with us in the space below!

Orange Breakfast Pie

Orange Breakfast Pie

A Healthy Orange Breakfast Pie…

Did you know that you could eat pie for breakfast? This easy Orange Breakfast Pie is a great option to make the night before you have guests for breakfast. The best part is that it only looks complicated; it should not take more than 30 minutes of “hands on” time to make. 

This Orange Breakfast Pie crust is made with nuts instead of pastry dough so it provides a serving of protein and good fats. The pie filling is made with healthy ingredients like cottage cheese and the juice and zest from oranges. Thanks to the orange (a citrus fruit) it is also packed with Vitamin C.  We love the subtle citrus flavor of the filling combined with the nutty flavor of the crust. We think it is the perfect compliment to coffee for adults. Kids can have it with a glass of milk instead. The best part of this recipe though is that it is nutritious!

Orange Breakfast Pie
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Ingredients

    For the Crust
  • 1 cup raw cashews, ground
  • 3 tbsp. flour (we used gluten free)
  • 2 tbsp. almond butter, softened
  • 1 tbsp. coconut oil, softened
  • Salt, to taste
  • 1 egg white (save the yolk for the filling!)
  • For the Filling
  • 3/4 cup cottage cheese
  • 1/4 cup Honey
  • The juice from 2 oranges (about 1/4 cup)
  • The zest of 1 orange
  • 1 tbsp. flour (we used gluten free)
  • 1 tsp. vanilla extra
  • 1 large egg
  • 1 egg yolk
  • Salt, to taste

Instructions

  1. Preheat the oven to 375 degrees and line the inside of a 8 inch cake pan with tin foil. Spray well with nonstick spray.
  2. Use a food processor to grind up the cashews so they are chunky, not finely processed. Set aside.
  3. Add the flour to the nuts, then add the rest of the ingredients for the crust, except the egg white. Using your hands, mix the ingredients until they are combined.
  4. Add the egg white and continue using your hands to mix until the mixture loses its stickiness.
  5. Transfer the dough into the cake pan and press up the sides and bottom until it is evenly distributed.
  6. Bake for 15 minutes until the crust is golden brown.
  7. Let the crust cool while making your filling and reduce the oven temperature to 350 degrees.
  8. Use your food processor again to add in all the ingredients for the filling. Blend until smooth.
  9. Pour the filling into the cooled crust, transfer to the oven, and bake until the filling just begins to rise, about 35 minutes.
  10. Let cool completely at room temperature and then refrigerate overnight.
  11. Enjoy!
https://www.organwiseguys.com/blog/orange-breakfast-pie/

 

 

Carrot Cake Pancakes

Carrot Cake Pancakes

Your New Weekend Breakfast is…

It never occurred to us that we could put vegetables into pancakes. Then we saw this recipe for Carrot Cake Pancakes. We love pancakes, and we love carrot cake. So… why not give it a try? The healthy serving of carrots (from shredded carrots) in this recipe provides a more than a day’s worth of Vitamin A. Carrots also provide more fiber than plain pancakes.

Try making this recipe for Carrot Cake Pancakes the next time you want a treat and are in the mood for a savory twist. Need another reason to try this recipe? You will not believe it but there is no butter or sugar in these tasty hotcakes! The Greek yogurt gives these pancakes a light taste that won’t make you feel overly full. We highly recommend adding the cream cheese topping, but maple syrup works too. 

Note that since this recipe does not have the ingredients of traditional pancakes, you will want to cook them slightly differently. The insides take longer to cook, so you will want to cover your pan with the lid while cooking so the insides heat up faster. We found this tip useful when making this tasty recipe for our breakfast. We hope you enjoy these Carrot Cake Pancakes as much as we did!

Carrot Cake Pancakes
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Ingredients

    Pancakes
  • 1 cup whole wheat flour
  • 1 1/2 tsp. baking powder
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground nutmeg
  • 1/4 tsp. salt
  • 2 tsp. coconut oil, melted
  • 2 tsp. vanilla extract
  • 1 tsp. maple syrup (grade b if possible)
  • 1/2 cup plain Greek yogurt
  • 1 1/4 cup reduced fat milk
  • 1 cup shredded carrots
  • Cream Cheese Topping
  • 1 tbsp. plain cream cheese, softened
  • 1 tsp nonfat milk
  • 1 tsp. maple syrup (grade b if possible)
  • Sprinkle of cinnamon

Instructions

  1. For the pancakes, first mix together the dry ingredients (flour, baking powder, cinnamon, nutmeg, and salt) in a medium bowl.
  2. In a separate bowl, stir together the wet ingredients (coconut oil, vanilla, maple syrup and Greek yogurt), until thoroughly combined.
  3. Add the wet ingredients to the dry ingredients, mix together well, then add the shredded carrots. Combine until all ingredients are mixed well.
  4. Using a nonstick pan set to medium heat, pour about 1/4 cup of batter into a circular shape for each pancake onto the hot pan. Once it begins to bubble on top, use a spatula to flip and cover the pan with a lid for 3 minutes, checking halfway through to ensure the pancake does not burn.
  5. Continue to cook for another 1-2 minutes until the pancakes are golden brown on each side.
  6. To prepare the drizzle, stir together the Greek yogurt cream cheese, milk, and maple syrup in a small bowl. Transfer the mixture to a zip-topped bag and cut off a small corner of the bottom of the bag.
  7. Top the pancakes with the cream cheese drizzle and pure maple syrup, if desired.
https://www.organwiseguys.com/blog/carrot-cake-pancakes/

Orange Chocolate Cake with Avocado Frosting

Orange Chocolate Cake with Avocado Frosting

The Ultimate Healthy Birthday Cake

What can we say about this recipe… it is pretty much THE BEST healthy birthday cake recipe that we’ve ever tried! Make this Orange Chocolate Cake with Avocado Frosting for someone that you really care about. In fact, we made it for Dr. Michelle Lombardo (The OrganWise Guys President) since it was her birthday last week. If you didn’t see the video of our review, check it out on our Facebook page.

Citrus fruits like oranges are a December Foods of the Month. While it can be difficult to incorporate these fruits into a main dish, they make for excellent flavoring when using the fresh juice and zest. We never thought that we’d be baking with oranges, but once we saw this recipe we were sold. We love the combination of sweet orange and decadent dark chocolate.

This Orange Chocolate Cake with Avocado Frosting recipe uses healthy ingredients that are not normally in cakes. Save an hour of free time to make this cake. It takes some time but trust us, it is worth it!

Orange Chocolate Cake with Avocado Frosting

30 minPrep Time

30 minCook Time

1 hrTotal Time

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Ingredients

    For the Cake
  • 1 cup flour (we use gluten free)
  • 1 cup ground almonds
  • 1 cup polenta (found in the rice aisle)
  • 3 cup dates, pitted
  • 2/3 cup cocoa powder
  • 1/2 tsp. salt
  • 2 tsp. baking powder
  • 1/2 cup melted coconut oil
  • 2 oranges, juiced and zested
  • 3 eggs
  • 1 1/2 cup skim milk
  • For the Avocado Frosting
  • 4 ripe avocados
  • 1/3 cup melted coconut oil
  • 1/3 cup maple syrup
  • 1/2 cup cocoa powder
  • 1 tbsp. cinnamon
  • Pinch of salt

Instructions

  1. Preheat your oven to 350 degrees and spray two round 8 inch cake pans with nonstick spray.
  2. Mix the flour, ground almonds, polenta, cocoa, salt and baking powder in a large bowl. Use a fork to break up the polenta.
  3. Add the dates to a food processor plus a splash of milk (if needed) and blend until a paste is formed.
  4. Mix together the date paste with the milk, coconut oil, eggs, orange juice/zest. Slowly add it to the flour mixture and mix all ingredients until the batter is smooth.
  5. Bake for 30 minutes or until a toothpick inserted into the center of the cake comes out clean.
  6. Allow the cakes to fully cool before frosting.
  7. To make the avocado frosting, add the avocados to a food processor and blend until no chunks remain. Add the remaining ingredients and process on high until the frosting is dark brown and blended well.
  8. To frost the cake, frost the top of one, add the second cake on top, and use a knife to spread the frosting all over the cake. This avocado frosting is less thick that typical frosting so it will spread easily. Top with additional orange zest (if you like) and serve within one day.
https://www.organwiseguys.com/blog/orange-chocolate-cake-avocado-frosting/

Does The Road to Heart Disease Begin In Childhood?

Adults are more vulnerable to heart diseases than young children. And it is equally true that food and lifestyle habits started in childhood can lead to the heart health or a lifetime of heart damage.Did you know? Cardiovascular diseases claim a life every 37 seconds in the USA.

Today, American children are growing up with health conditions like obesity, accumulation of fat deposits in the arteries, fluctuations in cholesterol levels, high blood pressure and diabetes. Needless to say these health conditions trigger cardiovascular diseases in adulthood. Heart disease can be inherited, meaning that a child is prone to the risk if there is a heart disease of stroke in his family.

Encouraging your child for healthy food and workout can reduce the risk of heart disease. If heart disease in your family history, consult with your child’s health care provider and check the cholesterol and blood pressure regularly.

Go through the infographic given below to know the risks causing heart diseases and the ways you can deal with them. 

Heart Disease Infographic

Red Onion Spinach Dip

Red Onion Spinach Dip

Healthy Entertaining at its Best…

Red onions are a kind of root vegetable. Did you know that root vegetables are an OrganWise Guys December Foods of the Month? Grocery stores often have three kinds of onions – red, white and yellow. This recipe for Red Onion Spinach Dip uses the red kind, which is perfect for dishes where the onion is not cooked. Since red onions are flavorful raw, they are best in sandwiches, dips and salads. Save white and yellow onions for sautéing and cooking.

If you love spinach dip then you will love this Red Onion Spinach Dip! We have served it on several different occasions and each time everyone asks for the recipe. The best thing about this Red Onion Spinach Dip is that it is served cold, instead of cooked. Also, the feta cheese and dill give it a totally delicious taste, without lots of added fat or grease. However, the secret of this recipe is the red onion, which gives it a nice bite and a burst of flavor. By avoiding lots of cheese and sticking with mostly Greek yogurt, this recipe is full of protein. And, the spinach is full of iron.

As you can tell, we can list a lot of reasons why you should make this recipe for yourself and try it! Know that you can feel good about eating this Red Onion Spinach Dip. It’s perfect for healthy holiday entertaining!

Red Onion Spinach Dip
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Ingredients

  • 1 10 oz. package frozen organic chopped spinach
  • 1/2 red onion, diced
  • 3 oz. feta cheese
  • 3/4 cup plain Greek yogurt
  • 3 tbsp. light mayonnaise
  • 2 tbsp. fresh parsley
  • 2 tbsp. fresh dill
  • Salt and pepper, to taste

Instructions

  1. Defrost the frozen spinach, squeeze out excess water, and transfer to a large mixing bowl.
  2. Add the onion and the feta cheese, mix together.
  3. Next, add the Greek yogurt and the light mayonnaise and combine.
  4. Lastly, add the herbs and seasoning and mix well.
  5. Transfer to a serving bowl and chill for an hour, letting the flavors combine.
  6. Serve with whole grain pita chips and carrots.
https://www.organwiseguys.com/blog/red-onion-spinach-dip/

One Pan Chicken and Veggies

One Pan Chicken and Veggies

The Perfect Weeknight Meal is…

Chicken! Many people love this lean meat for its tasty flavor and versatility. Chicken is an excellent option for beginner chefs because it is so easy to prepare. Weeknights can be crazy so the easier the dinner recipe, the better. Enter our recipe for One Pan Chicken and Veggies. We promise that it does not get much simpler than this for a healthy, satisfying and complete meal!

For One Pan Chicken and Veggies, or any other recipes involving chicken, it is a great idea to purchase the chicken in bulk if your budget allows. Freeze the chicken first. Then, thaw in the refrigerator 48 hours before you plan to cook the meal. When you have the meat on hand already, not only is it cost effective, but it makes preparing your dinner that much easier. For the vegetables, this recipe uses red potatoes and green beans but you can serve whatever is in the fridge (tomatoes, broccoli, carrots or sweet potatoes work well). It takes minutes to prepare, and is hot and ready on the table in under 30 minutes. It doesn’t get much easier for a home cooked meal.

View our Foods of the Month Kit for more simple, tasty and healthy recipes. There are excellent ideas for making healthy foods a part of your daily routine and involving the whole family in learning about nutrition!

One Pan Chicken and Veggies
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Ingredients

  • 1 lb. chicken thighs, skin removed
  • 4 red potatoes, cut into chunks
  • 2 cups fresh green beans, trimmed
  • 2 tbsp. extra virgin olive oil
  • Salt and pepper, to taste
  • Herbs for garnishing (we used rosemary)

Instructions

  1. Preheat the oven to 425 degrees.
  2. Spray a pan with nonstick cooking spray.
  3. Arrange the chicken thighs in the center of the pan.
  4. Next, add the potato chunks and green beans around the chicken in one layer.
  5. Drizzle the chicken and veggies with the extra virgin olive oil. Add the salt, pepper and herbs to taste.
  6. Bake in the oven for 25 minutes, until the chicken is cooked through.
  7. Serve hot!
https://www.organwiseguys.com/blog/one-pan-chicken-veggies/