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!
While the world progresses with the help of technology, it is hard to deny the magic of herbs. Moringa is certainly one of those herbal plants becoming famous, and for all the good reasons. Learn about this supplement,which is changing the ways we care for our bodies.
Because of its nutrient density, the Moringa plant is rightly called a “super-food.” It has long been used in traditional medicine. Communities all across the world (wherever the Moringa tree grows) have used it to treat over 300 common ailments and diseases.
In fact, even today many communities use it for various purposes, such as increasing lactation, fighting malnutrition, and purifying water. Under its scientific name, Moringa Oleifera, it is also popular as a miracle plant.Discovered in Asia, this plant is not limited to healing or medicinal uses. People also use it to enhance beauty and even to lose weight.
May Combat Cancer: Abundant antioxidants make Moringa a useful herb in fighting free radicals. At the cellular level, where cancerous growths are triggered by free-radical damage, Moringa is said to limit that damage. The leaves of this herbal plant create chemo modulatory effects helpful in curing various types of cancers. It is good for hepatic carcinogenesis, skin papilloma genesis, and ovarian cancer. It also provides Vitamin C and beta carotene.
Maintains sugar level: For those who seekto control diabetes in a natural way, Moringa can be helpful. With its chlorogenic acid, it helps control blood sugar levels. Allowing the body cells to take up or release glucose as needed, Moringa serves as a natural anti-diabetic and hormone-balancing herb.
Promotes Healthy Heart and Blood Pressure: The soothing effects of Moringa extracts enable it to lower blood pressure. Likewise, it promotes good sleep, providing heart-healthy benefits,such as controlling blood lipid and plaque formation in the arteries, thereby ultimately reducing cholesterol levels.
Provides Better Immunity: Because of the blood-clotting properties in its leaves, roots, and seeds, one of Moringa’s best benefits is that it boosts immunity. If you wish to add an herbal element to increase the health of your immune system, Moringa is meant for you.
Improves Vision: For those seeking healthy eyes and better vision, Moringa is rich in Vitamin A, aiding you in the most natural way.
What Makes It so Beneficial?
Basically, Moringa is a vegetable tree, but its remarkable medicinal benefits make it special. Actually, Moringa’s nutritional value provides its major benefit. It contains an abundance of vitamins, calcium, iron, protein, beta-carotene, and much more. Here’s a look at the nutritional value provided by the fruits and leaves of this herb:
One cup of pods provides you with 157% of the required daily amount of Vitamin C.
Are sweet potatoes part of your Thanksgiving meal? We hope so! Sweet potatoes that are prepared simply (think roasted or mashed) are the healthiest kinds. A roasted sweet potato with a little butter, brown sugar, or maple syrup is delicious. Or, make mashed sweet potatoes with Greek Yogurt instead of heavy cream. Have you tried these recipes before? Toppings like marshmallows or lots of added sugar tend to mask the sweet potato’s natural flavor. Because sweet potatoes are naturally sweet, they are excellent in baked goods, like this recipe for Sweet Potato Muffins. It’s pretty simple; just add mashed sweet potato to a regular muffin recipe.
We love these Sweet Potato Muffins because they are incredibly moist. By using lots of this flavorful, Vitamin A-rich vegetable, you don’t need a lot of added sugar or other flavors. The sweet potato flavor holds its own. It also provides a good amount of fiber. To save time, cook your sweet potatoes in the microwave instead of roasting them in the oven. Consider serving this simple breakfast on Thanksgiving Day. Your family will be impressed that this muffin recipe is actually made with a healthy vegetable!
First, make your sweet potato mash. Pierce the sweet potatoes with a fork about 10 times, cover with a paper towel, and cook in the microwave for 12 minutes, or until they are soft (microwaving time will vary).
Let the sweet potatoes cool for 10-20 minutes, until they are easy to handle. Now is a good time to prepare your other ingredients.
In a large bowl combine the dry ingredients (flour, cinnamon, baking soda, baking powder, salt and sugar).
In a separate bowl, combine the wet ingredients (coconut oil, eggs, and vanilla).
Now, cut the sweet potatoes in half the long way, scoop out the flesh into a large bowl, and use two forks or a potato masher to mash them.
Stir the wet ingredients into the dry ingredients, and then add the sweet potato mixture. Combine thoroughly.
Spray a muffin tin with nonstick spray and transfer the batter, filling each muffin cup about 2/3 of the way to the top.
Bake for 30 minutes, until the muffins are cooked through (test this by inserting a toothpick into one muffin. It should come out clean.).
Happy November! Lean meats are one of The OrganWise Guys Foods of the Month this month. Did you know that red meat can be healthy? Sirloin steak is a lean red meat that is very low in fat and loaded with protein. Sirloin steak becomes even healthier when you cook it with lots of vegetables. This recipe for Sirloin Philly Cheesesteaks will satisfy both health food fans and comfort food lovers alike.
We love that this recipe is a healthy take on a typically not-so-healthy dish. By adding tons of sautéed vegetables like onions and peppers, there are more vitamins and fiber. The cheese provides some calcium and dairy and the whole grain buns help us to feel full. Read the recipe for how to make this simple, yet totally satisfying weeknight meal.
Use a large skillet to heat the olive oil. Add the onions and cook on medium low, covered, for 20 minutes until they are caramelized.
Add the garlic and stir to coat, then add the green peppers. Cover the skillet and cook for 5 minutes, until the green pepper is soft.
Remove the veggies from the pan and set aside. Using the same pan, add the sirloin steak (seasoned with salt and pepper if your like) and cook for about 5 minutes on each side, until it is to your liking.
Remove the steak from the pan and let cool for 10 minutes. After that, cut it into very thin slices.
Next, add the steak and veggies to a mixing bowl and thoroughly combine.
Transfer the mixture to the hot dog buns, and top with the provolone cheese. Wrap them up loosely in tin foil.
Set the oven to broil and cook the sandwiches until the cheese is melted and the buns are toasty, about 5 minutes.
Proper consumption of citrus fruits can play a significant role in preventing obesity.
Citrus fruits are loved by kids for their refreshing and tangy sweetness, and they provide various health benefits. As a parent, you can encourage your kids to enjoy them even more, knowing how they may prevent obesity.
Certain citrus fruits, like lemons and oranges,can help keep obesity at bay. Because they are rich in flavonoids (the largest group of plant chemicals), citrus fruits help prevent fat from accumulating in the body.
What Studies Reveal about Citrus Fruits’ Role in Preventing Obesity?
According to research presented at ACS,the world’s largest scientific society, citrus fruits can help prevent obesity-related diseases of the heart and liver.
At that stage, citrus fruits are helpful as their flavanones protect healthy cells from being damaged while minimizing the risk of oxidative stress. They ease pressure on an already overworked immune system.
The research report was presented at ACS by a team of researchers from University Estadual Paulista in Brazil, who reported their findings from experiment on 50 mice. They kept the mice on flavanones from lemons, limes, and oranges for nearly one month. The mice on the flavanones diet showed less fat accumulation and less damage to the liver.Under these conditions, the body doesn’t acquire fat, keeping the subject in good shape. This means that citrus fruits are helpful even for those who are not obese but whose daily diet is highly caloric.
The researchers are hopeful that they “can use citrus flavanones, a class of antioxidants, to prevent or delay chronic diseases caused by obesity in humans” in the future.
Your Kids’ Diet Deserves Oranges and Lemons:
We need such studies to discover more anti-obesity foods because the USA is plagued with childhood obesity like never before. Obese children are prone to various health risks, including heart diseases, liver diseases, and diabetes. Therefore, it makes sense to add anti-obesity foods like oranges and lemons to your diet.
However,the form in which you consume these citrus fruits does matter. Consuming them in juice and pill form is beneficial, but consuming the whole fruit provides the maximum benefit.
Sweet potatoes are truly a treat. They make for an excellent addition to all sorts of baked goods like muffins, breads and pancakes. Did you know that sweet potatoes can be in savory dishes too? When combined with the right flavors, a sweet potato becomes less “sweet” and is the perfect binding ingredient in these Sweet Potato Veggie Burgers.
Sweet potatoes are a nutritional powerhouse! One cup of cooked sweet potato has more than 350% of your daily Vitamin A needs. They are also full of fiber and low in fat. When you combine them with the cannellini beans and avocado in this recipe, you are also getting protein and good fats. This meal is the perfect combination of nutrition and makes for a delicious weeknight treat! Simply make the sweet potato “batter” and cook them up on the grill or stove top.
Use a fork to poke holes in the sweet potatoes, cover with a paper towel, and microwave for 10 minutes or until they become soft. Let cool for at least 10 minutes.
Once the sweet potatoes have cooled, slice them open and scoop out the insides into a large mixing bowl. Add the cannellini beans, then use a potato masher or two forks to mash the beans with the potatoes (forming a smooth mixture).
Next, add the panko, flour, egg and spices and mix well until all ingredients are combined.
Use your hands to form 4 equal sized patties.
Cook the patties on the grill for 5 minutes on each side, or on the stovetop in a nonstick pan on medium heat, until heated through and the sides are slightly crispy.
Transfer to the buns and top with sliced avocado. Enjoy!
Add a little bit of garlic aoli or mayonnaise for more flavor!
OrganWise Guys Blog https://www.organwiseguys.com/blog/
This recipe for Applesauce Oat Cake will be a hit with your family! When we first decided to make this cake, we were in luck because we already had all the ingredients in our kitchen. We bet you will too! This simple recipe can be prepared in 10 minutes and will make your entire kitchen smell delicious as it cooks. We recommend making it for breakfast the next time you have guests in town.
Cooking this Applesauce Oat Cake in a bundt pan makes the presentation a little more memorable but if you do not have one, a 9 x 9 baking dish works great as well. Also, know that you can customize this recipe by adding in your favorite flavors that go with apples and cinnamon. Some of our favorites are raisins, walnuts, pecans, or even a little bit of pureed canned pumpkin. For this recipe, we kept it plain and simple but the possibilities are endless.
Nothing says fall more than the smell of a delicious baked apple crisp in the oven. A typical apple crisp has lots of butter (some have almost two sticks!), which can make it not so healthy. Instead of loading on the butter, in this recipe for Baked Apple Crisp, we focus on the best part of the dish – the apples! This modified, healthy version of Baked Apple Crisp is loaded with fresh, in season apples and cuts down the butter to only two tablespoons. Add in some whole grain oats and fall favorite spices like cinnamon and nutmeg, and a little brown sugar, and you’ve got yourself a tasty and healthy treat that is perfect for cooler temperatures.
Do you ever go to a restaurant and have a meal that you’d love to be able to make at home? If you live in the Atlanta area, you may have heard of True Food Kitchen. Their menu is full of healthy and fresh foods with lots of vegetarian and vegan options if you follow one of those diets. One of our favorite items on the menu is their Spaghetti Squash Casserole. It’s a delicious mix of spaghetti squash, cheese and tomato sauce. It tastes just like a cheesy pasta dish but filled with veggies instead of carb heavy noodles. We were hooked!
This month, when winter squash like spaghetti squash is an OrganWise Guys Foods of the Month, we knew we had to try our hand and recreating the dish from True Foods Kitchen. It turns out it is so much easier that we thought. In fact, it’s definitely something than any novice chef can recreate in their own kitchen. Without further ado, we present to you our recipe for Italian Spaghetti Squash. It’s a copycat version of True Food Kitchen’s Spaghetti Squash Casserole that tastes just as good as the restaurant version.
Cut the spaghetti squash in half the long way, remove the strings and seeds and place face down in a glass baking dish filled with 3 tbsp. water.
Bake the spaghetti squash for 45 minutes.
Meanwhile, cook the onion in the extra virgin olive oil on medium low heat for 15 minutes until it caramelizes and turns brown, about 15 minutes. Add the garlic and cook for another 5 minutes. Set aside.
When the spaghetti squash has finished cooking, let it cool off then take a fork and remove the flesh. This will cause the flesh to turn into "spaghetti" like strands. Transfer the cooked squash to a bowl and season with salt and pepper.
Use an 11 x 7 glass baking dish (or another small size) to prepare the casserole. First, add a layer of spaghetti squash. Next, add the onion/garlic mixture, then the tomato sauce, then the cheese. Repeat twice, topping with mozzarella cheese and herbs.
Bake for 30 minutes, until the cheese begins to bubble.
Serve hot and enjoy!
OrganWise Guys Blog https://www.organwiseguys.com/blog/
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!