Who doesn’t love chili? In honour of my football-loving father, who’s end-of-January birthday celebration usually either coordinated with Superbowl Sunday (or was scheduled around it), here’s a great recipe for healthy chili con carne (or, with meat). I annually plan on making a few gallons of this stuff to generously gift to his stomach as well as those of the guests he’d have over or visit with to watch the big game. As he’s conveniently and purposefully away on a birthday vacation this year (as his chosen team for this year didn’t make the cut) – I’ve taken it upon myself to revamp and kick up our traditional and annual cowboy chili, not only on the “awesome” scale, but also on the healthful scale. I know what you’re likely thinking, it’s already chock full of fresh vegetables and meat(s), how could it be made any healthier? My answer to you is, it sure can be – let me show you why and how! While ours here includes ingredients for a meat-lovers chili (we further add lean chicken and sometimes bacon or pork to the beef, and garnished with loads of cheese and my favouite condiment!) – left out, this chili is purely vegetarian/vegan friendly. To add to it but keep it healthy and hearty, try substituting and adding more of your favourite fresh and healthy proteins such as more beans, tofu, and/or vegan cheese .

Much like the Christmas holidays, I know that a lot of people see the Superbowl as an opportunity to binge on pub grub and junk food -however, there’s no reason you have to burst their diet-cheating dreams when they feast on this chili. I’d wait to share with people just how you’ve nutritiously kicked up their traditional Superbowl dish until they’re at least on their second bowl of it (…they can’t challenge you by that point – because it’s deliciousness will speak for itself!)

The Nutrition FYI:

Notice the excess amount of iron in this recipe. There is 40% absorption of iron from vegetarian sources, so 4.5 grams is likely absorbed. In for the energy punch it provides, mix the tempeh with the beans and do not (if at all possible) mix beans with meat. Break the tradition of adding beans to meat dishes. Beans digest faster than meat and compete for the protein receptors in your cells (and win everytime, I might add). This leaves meat to ferment longer in your stomach and intestines, creating fatigue and gas – a sign of malabsorption (this is the main reason why beans and passing gas are synonymous – so watch your meat and bean combining!) Tempeh looks like hamburger meat, but offers more calcium and genistein, which may help to block cancerous tumors. Use it as often as possible!

When you buy dry, bulk beans it gives you a chance to sprout (soak) legumes. This will reduce gas and enhance nutrients. Beans used in chili can be sprouted in about two days (little tails will just start to show – that’s when they’re done.)  Do extra to freeze for convenience. Red kidney beans are the traditional bean used in chili, but red adzuki bean or the small red beans are better replacements as adzuki beans are medicinal for 85% of the population (most blood types.) Eat these in moderation always – as they have both helpful effects if included from time to time – but like anything, can end up causing damage if you OD on them diet-wise. Further, by simmering all of these ingredients in the pot, not having the heat too high, and naturally reducing the liquid – you’ll be able to retain all the natural enzymes that will help you digest optimally and effectively without having to resort to raw food or after-dinner tums (or supplementation.)

While fresh/dry and sprouting your own is best nutritionally, canned is fine too – just be sure to rinse them (especially the black beans or they will blacken the chili). Lastly – many like to add corn niblets to chili, but corn is on “the avoid list”, as it’s the culprit time and again of causing rapid weight gain, plus feeds Candida overgrowth – amongst other things (…don’t get me started.) Unless it’s organic – and then only used sparingly – your best bet is to eliminate corn from your diet altogther to stay slim, sane, healthy, and allergy-free.

Happy and healthy eating & watching!

STAN’S SUPER-BOWL CHILI
Serves about 8

2 pkgs.           tempeh
2 cups            onions, diced
2 cups            zucchini, coarsely chopped
3                      large stalks celery, coarsely chopped
2                      green peppers, coarsely chopped
3.5 cups        cubed tomatoes with liquid undrained (canned is okay)
6-8                 cloves garlic, minced (add more if you like more!)
4 tbsp.           chili powder and dulse leaves (each), dried and crumbled
3 cups            fresh cranberries, pureed
2 tbsp.           unsweetened cocoa powder
1.5 cups        pre-cooked pinto and kidney beans, rinsed well
1.5 cups        Northern beans, sprouted (if possible – if not, soaked and rinsed well)
1.5 cups        pre-cooked black beans, rinsed well (can use adzuki beans instead)
2+ tsp.          Celtic sea salt – or 4 tsp. kelp salt
2 tbsp.           cumin powder
1 tsp.              cayenne powder
4 tsp.             fresh oregano and basil, bruised and coarsely chopped
2 tbsp.           tomato paste
.5+ cup          apple cider vinegar
7 tbsp.           extra virgin olive oil

Optional:

* 1-1.5+ lbs.    lean organic chicken and/or beef, cubed or ground (each); (if you’re using this, reduce amount or do away with tempeh altogether.)
2-14 oz. cans of tomato sauce (can use purified water, or as my father has done – your favourite dark beer!)

Suggested Condiments:
* 1-1.5 lbs.   Monterey Jack and Extra Old organic Cheddar cheese (each), grated
2 containers fresh organic sour cream
2 containers fresh organic guacamole (homemade is best!)
Jalapeño slices
Organic Salba tortilla chips or any healthy tortilla chips

Directions:

1. Prepare vegetables and puree cranberries. Set aside.

2. Using a big enamel or stewing pot, add olive oil and meats (if you’re choosing this option), and stir on medium heat until all meat is seared, scraping the bottom so that nothing burns. Add garlic and onions, and continue to cook until translucent. Add cumin, cayenne, dulse, salt, cocoa, and chili powder and stir just until aromatic, then cover with enough purified water to cover bottom and up the side about 2 inches, and simmer on medium heat for 6 minutes.

3. Add pureed cranberries, rest of the prepared vegetables, drained and rinsed black beans and other beans, tempeh, and tomatoes. Again, add enough water or tomato sauce to immerse and cover all ingredients, and to make a smooth moist pot of chili. Cook uncovered until it reaches boiling, then reduce heat to medium-low.

4. Cover and let simmer until zucchini is fork-tender and chili has thickened, about 10-20 minutes, stirring occasionally so that bottom does not scorch.

5. Once it has thickened to your liking, turn off heat, and stir in fresh oregano and basil. Remove from stovetop, and taste to check for salt/spice flavour; adjust salt, pepper, or more heat if need be (to preference). Ladle generously into bowls, and garnish with grated cheese and/or sour cream.

**If using a slow-cooker (I usually do this overnight.)
- add all ingredients to the pot at once. Add tomato sauce and stir a few times to even out ingredients and flavours. Add water so that it covers all ingredients quite well (leaving only 1-2 inches at the top of the pot for the lid and to avoid spilling over.) Simmer for 6-8 hours, stirring now and then to avoid burning the bottom. Turn off once desired thickness is reached – taste for salt/pepper/heat, and adjust if necessary, and stir in fresh herbs. Before serving, turn on slow-cooker to low to reheat (if necessary) – remembering to stir so that the bottom does not scorch. Ladle into bowls for yourself and guests, garnish, and enjoy!

Nutritional Info
[for approximately per two-cup (500 ml) serving with cranberries, and a ¼ cup (60 ml) of sour cream]

Calories: 522   Protein: 23 g. (18%)   Fat: 18 g. (31%)   Carbohydrate: 66 g. (51%)   Fiber: 8 g.
Vitamin A: 1,182 units   Folate: 386 mcg.   Vitamin C: 48 mg.   Calcium: 409 mg.   Magnesium: 312 mg.
Phosphorus: 542 mg.   Iron: 11.4 mg.   Potassium: 2,035 mg.   Sodium: 951 mg.

Stephanie

xoxo