BLACK BEAN AND PUMPKIN CHILI FOR CHILLY DAYS
We promise that your love for all things pumpkin will only grow after tasting this delicious recipe and you’ll FALL for pumpkins again and again!
#BTW this yummy treat is anti-inflammatory! Can you BEAN-lieve it? Try it and let us know what you think!
BLACK BEAN & PUMPKIN CHILI FOR CHILLY DAYS:
Ingredients (preferably all organic):
- 1 medium onion, chopped [We recommend white onion, but purple or red will work too]
- 1 medium sweet yellow pepper, chopped
- *EXTRA: 1 medium red pepper, chopped
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 3 cups chicken broth [bone broth]
- *2-3 cups of spinach [add as much as you like….we say the more dark leafy greens the merrier]
- *2 stalks of celery, finely chopped
- *1 shredded zucchini
- 3 cups cooked black beans, rinsed and drained (or 2 cans of low-sodium black beans)
- 2-1/2 cups cubed cooked turkey (chicken and tofu will work too, we recommend a firmer tofu)
- 2 cups pumpkin, diced
- 1 can (14-1/2 ounces) diced tomatoes, un-drained
- 2 teaspoons dried parsley flakes
- 2 teaspoons chili powder
- 1-1/2 teaspoons dried oregano
- 1-1/2 teaspoons ground cumin
- ½ teaspoon salt
In a large skillet sauté the onion, and the yellow and red peppers in olive oil until tender. Add garlic and spinach; cook 1 minute longer. Transfer to a 5-qt. slow cooker; stir in the remaining ingredients.
Cover and cook on low for 4-5 hours or until heated through.
Yield: 10 servings (2-1/2 quarts).
Here’s what we know about the anti-inflammatory ingredients:
Peppers add bright colors and flavors but being nightshades, they are known to exacerbate inflammation for some people. If you have trouble digesting peppers, don’t try to force it into your diet, what helps some may harm others! So just leave them out and this chili will still be as tasty.
It’s common knowledge that Olive Oil is better for you than vegetable oil. It also has many of the same characteristics as taking certain drugs to treat inflammatory health conditions. So, instead of picking up a pharmaceutical pill, try using olive oil in your food. It contains natural ingredients that are effective in fighting inflammation.
Garlic, like onions, sometimes turns people away due to its strong smell. If you’re like us, though, you LOVE garlic, and we are going to give the garlic-haters out there a reason to love it too! Aged garlic extract can positively stimulate anti-inflammatory proteins while holding back inflammatory markers in chronic inflammation environments.
Bone Chicken Broth shouldn’t just be written off as another health fad, it’s filled with anti-inflammatory amino acids (glycine, proline, and gelatin) which will help rebuild your gut lining!
Tomatoes’ cherry red color will not only brighten your mood but also fight depression-causing inflammation!
“Beans beans the magical fruit”…errr..legume! Beans [black] sure are magical and we should all make an effort to add more of them into our diet! They’re low-glycemic-index food that is rich in folic acid, magnesium, potassium and soluble fiber!
Just in time for fall, Pumpkin is as versatile as your favorite scarf! The flesh of a pumpkin contains a large amount of fiber and plenty of vitamins (A, C, E) that aid with inflammatory infections.
Zucchini is slowly stepping into the spotlight it deserves as there are so many delicious benefits it contains like Beta-Carotene and Vitamin C!
Sometimes animal protein can get a bad rep, and although we love all of our vegan and vegetarian friends, animal meat is not always a bad thing! Organic Chicken (and other white meats) are safe to eat, in moderation, for inflammatory diets. Avoid the red meats, though, as those will increase inflammatory issues!
Spinach is the superhero you’ve been waiting for while you’re on your anti-inflammatory diet journey. It attacks inflammation from all sides. Rich in vitamins C, K, and E— an essential anti-inflammatory vitamin. Two different studies, one by The American Journal of Clinical Nutrition and another by The Canadian Journal of Surgery concluded that a form of vitamin E was found to decrease inflammation in patients with coronary artery disease. Mama wasn’t lying when she said to eat your spinach!
Wanna know all about health promoting foods? Become a Health Coach! Call (877) 914-2242.
Comment below! What’s your go-to anti-inflammatory ingredient or dish for cold or warm weather?
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