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Energy Nut Balls

Energy Nut Balls

Nuts… a totally versatile food!

We love the versatility of nuts! There are so many different ways to cook with nuts, especially if you are a vegetarian or vegan, nuts are an excellent way to get protein into your diet. Nuts can be added to salads instead of croutons, used as a breading for chicken instead of breadcrumbs… the possibilities are endless. We love this recipe for Energy Nut Balls because they are a fun way to snack with nuts.

Nuts are an April Foods of the Month. Nuts include things like peanuts, cashews, walnuts, almonds, macadamia nuts, and pistachios. This Energy Nut Balls recipe uses peanuts, but you can get creative and add others if you wish. However, remember that when cooking with or eating nuts, moderation is key. Because they are high in fat, enjoy nuts as a treat vs. a regular snack. One serving size of nuts its usually about 1/4 of a cup. Expect to find about 180 calories and 15 grams of (good!) fat in  this same serving. The great news is that the fat in nuts is the healthy, heart friendly kind (monounsaturated and polyunsaturated fat).

For this Energy Nut Balls recipe, keep this serving size suggestion in mind. Limit yourself to one of these energy balls per day to keep you feeling full while also providing your body with good nutrition.

 

Energy Nut Balls
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Ingredients

  • 1/4 cup honey
  • 1/4 cup all natural peanut butter
  • 1 cup whole oats
  • 1/2 tsp. vanilla extract
  • 1/2 tsp. cinnamon
  • 1/2 cup crushed peanuts (no salt added)

Instructions

  1. Use a stand mixer or a mixing bow and a wooden spoon to combine the honey, all natural peanut butter, whole oats, vanilla extract and cinnamon.
  2. Once the mixture is complete, use an ice cream scooper or tablespoon to form small balls about 1 inch big.
  3. Add the crushed peanuts to a shallow dish or bowl and roll each of the energy balls into the crushed peanuts to coat.
  4. Refrigerate for 30 minutes to let the balls set, then serve.
https://www.organwiseguys.com/blog/energy-nut-balls/

Fava Bean Pasta

Fava Bean Pasta

A kid-friendly fava bean pasta!

Fava beans are a type of fresh bean, which is an April Foods of the Month. Fava beans are also one incredibly healthy food! Most times, people bypass them at the grocery store because they don’t know how to use them. In Italy, this Fava Bean Pasta recipe is a popular lunch option since it is simple and easy to make. And, anytime you mix vegetables with noodles and cheese, you get a kid-friendly dish!

Fava beans are close relatives of legumes like black beans and split peas. Unlike other dried beans and peas, you will most likely find fava beans in the frozen vegetable section of the grocery store, along with green beans, lima beans and edamame. To prepare them, simply boil on the stovetop, like you would with green beans (another type of fresh bean). 

This Fava Bean Pasta dish is a nutritious lunch or light dinner option. Fava beans are full of folate, which is an important nutrient to keep the cells in our body working. Fava beans are also a good source of fiber, iron and manganese. We recommend serving this Fava Bean Pasta dish with a nice serving of freshly grated cheese for some added calcium. Enjoy!

 

Fava Bean Pasta
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Ingredients

  • 1 box whole wheat spaghetti
  • 1 10 oz. box frozen peas
  • 1 14 oz. package frozen fava beans (use lima beans if you can't find fava beans.)
  • 1 tbsp. whole wheat bread crumbs
  • 1/4 cup freshly grated parmesan cheese
  • Drizzle of olive oil
  • Salt and pepper, to taste

Instructions

  1. Cook spaghetti according to instructions, set aside.
  2. Meanwhile, boil peas (fresh or frozen) for about 5 minutes, until they are tender. Drain and add to pasta mixture. Next, shell the fava beans and cook in boiling water for 3 minutes.
  3. Let the beans cool and remove the outer skin.
  4. Mix in with the pasta and peas, add the whole wheat bread crumbs, a drizzle of olive oil and salt and pepper, to taste and the freshly grated cheese. Enjoy!
https://www.organwiseguys.com/blog/fava-bean-pasta/

 

Nutty Apple Nachos

Nutty Apple Nachos

Sweet, Salty and Nutritious…

Not all nachos are cheesy, greasy, and full of junk. Try making nachos with apple slices instead to get a serving of fruit, fiber and natural sugar. The result are these Nutty Apple Nachos. They are a perfect party dessert that is healthy too!

These Nutty Apple Nachos are the perfect combination of nutritious and indulgent. We chose walnuts to crumble on top of our nachos base because they are high in magnesium, protein and good fats. Walnuts also help to decrease the risk of cardiovascular disease. Next, we add all natural peanut butter for more protein, and a drizzle of melted dark chocolate so the nachos feel a little more like dessert. Look for dark chocolate that is 70% or more cacao. A higher cacao concentration means more fiber, iron, potassium and zinc. Who knew that a little bit of chocolate could be good for the body?

Try these Nutty Apple Nachos and you will not be disappointed. They are the perfect combination of sweet and salty. They are also full of nutrition!

Homemade Edamame Hummus

Homemade Edamame Hummus

Make hummus at home!

Have you ever eaten hummus? Hummus is a traditional dish from the Middle East/North Africa that is made with chickpeas. It’s the perfect creamy dip for crackers and vegetables. In fact, over 15 million Americans say that they eat hummus, so you are in good company if you have tried hummus before. If not, you can definitely find this tasty snack in your local grocery store and in restaurants. Hummus can be purchased in those places, but it can also be made at home. We love this recipe for Homemade Edamame Hummus.

If you’ve had hummus on your radar for quite some time, you’ve probably begun to see all the different variations at your grocery store. There’s hummus made with black beans, white beans, and… edamame! Edamame is a type of fresh bean that is also an April Foods of the Month. It’s also a perfect base for this Homemade Edamame Hummus recipe. 

Homemade Edamame Hummus
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Ingredients

  • 1 1/2 cups frozen edamame, shelled
  • 1/4 cup tahini or creamy peanut butter
  • 1/4 cup water
  • 1/2 tsp. fresh lemon zest
  • 3 tbsp. lemon juice (or the juice of 1 lemon)
  • 1 garlic clove, minced
  • 1 tsp. salt
  • 1/2 tsp. ground cumin
  • 3 tbsp. extra-virgin olive oil
  • 1 tbsp. fresh parsey, chopped

Instructions

  1. Boil the edamame in water for 4 to 5 minutes, or microwave in a microwave safe dish for 2 to 3 minutes.
  2. In a food processor, blend together the edamame, tahini/peanut butter, water, lemon zest and juice, garlic, salt, and cumin until smooth. Drizzle in 2 tablespoons of the olive oil and mix until combined.
  3. Transfer to a small bowl, stir in the parsley and drizzle with remaining oil and garnish with extra parsley and full edamame beans.
  4. Serve with carrots, celery, cucumbers, olive and crackers.
https://www.organwiseguys.com/blog/homemade-edamame-hummus/

Chickpea Celery Dip

Chickpea Celery Dip

A tasty plant-based snack…

This quick and easy Chickpea Celery Dip recipe is a delicious plant-based snack. Enjoy this dip, which only takes a few minutes to eat, after school or after lunch. Usually, we think of celery as something that you use for dipping, but in this recipe, the celery is in the dip! Celery is also a stem vegetable, which is a March Foods of the Month.

We love that this Chickpea Celery Dip recipe is full of nutritious ingredients like chickpeas, celery, herbs and Greek yogurt. Chickpeas are packed with fiber, protein, and other important nutrients like magnesium, and iron. Celery is naturally very low in calories and provides some fiber too. Impress your friends with this dip recipes. It’s a fun way to put a stem vegetable in a dip. Serve with whole grain crackers, pretzels or pita chips.

 

Chickpea Celery Dip
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Ingredients

  • 1 15 oz. can of chickpeas, drained and rinsed
  • 2 tbsp. fresh parsley, chopped
  • 2 tbsp. plain Greek yogurt
  • 2 tsp. dijon mustard
  • 1 tbsp. lemon juice
  • 1 tsp. capers
  • 1/2 cup diced celery
  • 2 chives, chopped
  • 1 large clove of garlic
  • Salt, to taste

Instructions

  1. Add all ingredients to a food processor or blender and blend until smooth.
  2. Transfer the dip into a serving dish and serve with your favorite healthy crackers. Enjoy!
https://www.organwiseguys.com/blog/chickpea-celery-dip/

Baked Parmesan Asparagus with Breadcrumbs

Baked Parmesan Asparagus with Breadcrumbs

Baked Parmesan Asparagus with Breadcrumbs: A nutritious side dish…

Asparagus is a type of stem vegetable, which is a Foods of the Month in March. Stem vegetables are vegetables that are the stem of a plant, rather than the root or the leaves. Other stem vegetables include celery, rhubarb and fennel. Asparagus can be eaten in a variety of ways, but we love this recipe for Baked Parmesan Asparagus with Breadcrumbs. The cheese and the whole wheat breadcrumbs make it extra tasty!

Stem vegetables like asparagus are perfect for springtime meals, since this is when they are in season. Take advantage of asparagus in these months by making this recipe. By itself, asparagus is a healthy choice. One cup of cooked asparagus has only 27 calories, and provides a good source of iron, Vitamin A and fiber. It’s also a naturally fat free food (like most vegetables), so you can feel good about eating this Baked Parmesan Asparagus with Breadcrumbs recipe. Add some good fats from the extra virgin olive oil and some whole grains from the breadcrumbs and we give asparagus even more of a nutritional boost! We suggest serving this dish with fish, another March Foods of the Month, or chicken for a healthy and complete dinner.

Baked Parmesan Asparagus with Breadcrumbs
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Ingredients

  • 1/2 cup whole wheat bread crumbs
  • 2 tbsp. extra virgin olive oil
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper, to taste
  • 2 large bunches asparagus, ends trimmed and stalks peeled
  • The juice of 1 lemon

Instructions

  1. Preheat oven to 425 degrees.
  2. Using a small bowl and a fork, mix together the breadcrumbs, olive oil, parmesan, salt and pepper.
  3. Arrange the asparagus on a baking sheet. Drizzle with 1 tbsp. extra virgin olive oil and season with salt and pepper.
  4. Top with the breadcrumb mixture and bake until breadcrumbs are golden brown and the asparagus is tender, about 20 minutes.
  5. Remove from oven, add a squeeze of lemon juice, and serve.
https://www.organwiseguys.com/blog/baked-parmesan-asparagus-breadcrumbs/