Recipe: Vegetable Chili

This recipe is from Chef Jenny Brewer, guest contributor to the Tender Palate.  See her meal planning article that includes this Vegetarian Chili, and how you can plan your week around it.

Ingredients

 Serves 6

This chili is easy to make, low in fat and loaded with protein and fiber.  It is inexpensive, filling and makes great leftovers.

1 Tablespoon olive oil

3 cloves garlic, minced

1 large onion, chopped

1 large green or red bell pepper, seeded and chopped

1 1/2 cups (about 4 ounces) fresh mushrooms, chopped

1 medium zucchini, diced

1 Tablespoon cumin powder

2 Tablespoons chili powder

2 chipotle peppers canned in adobo, minced

2 Tablespoons tomato paste (save rest of can in another container)

1 28-oz can diced tomatoes, not drained

1 15-ounce can red kidney beans, drained

1 15-ounce can black beans, drained

Salt and pepper to taste

Put it Together

Heat oil over medium heat in a large soup pot. Add garlic and onion; saute for a minute or two, then add peppers, mushrooms and zucchini, saute for a few more minutes, then add seasonings and tomato paste, stirring to make sure tomato paste is dissolved.

Add remaining ingredients, bring to a boil, reduce heat and simmer for 30-45 minutes (or longer, this is a great recipe for a crockpot!) and serve.

About Chef Jenny Brewer

Chef Jenny Brewer is passionate about making healthy foods flavorful and fun. For free recipes and more meal plan information, visit www.jennybrewer.com.

More from Chef Jenny

Not Your Mamma's Chocolate Mousse Tart (super allergen-free)

Black Bean and Sweet Potato Soup (Vegan, DF, GF, Soy-free, Nut-free)

Plan Your Meals, Change Your Life! 

Plan Your Meals--Change Your Life! (plus a vegetarian chilli recipe)

Too Busy To Plan?  (Nah)

We all know that eating nourishing, healthy food can give us more energy and keep us feeling great in our bodies, yet have you found that the busy-ness of life got in the way of eating healthier? Have you ever felt so rushed for time that you ate something unhealthy just because it was convenient?  Isn’t it true that the times when we think we don’t have time to eat healthy are the times that we need healthy foods the most? The first way to start eating healthier is by planning out your meals and snacks for the week.

I truly believe that planning your meals is the key to making healthy eating a lifestyle instead of something you do occasionally. Planning meals can greatly reduce the stress in your life by preventing those last minute shopping expeditions or trips to the take out place down the street.  But more importantly, when you have healthy food to look forward to it becomes easier to make healthy food choices.  And when you make healthy food choices you feel better, increase your resistance to stress and have more energy to be active.

I know what some of you are thinking, but how much time is this going to take me? I suggest you INVEST 30 minutes at the beginning of each week to plan your meals and snacks and write your and shopping list for the week.  

Two Steps to Better Meal Plans

When deciding which meals and snacks to plan for, here are two things to keep in mind:

#1: Plan your meals according to how many nights you want to cook

Yes, you have to eat 7 days a week but you don’t have to cook everyday.  Instead of planning 7 nights of meals, getting overwhelmed and diving headfirst into a pizza, how about starting off with three?  This way, you can make large quantities and have a plan for your leftovers. No, putting them in a huge Tupperware container with a plate on top because you can’t find the lid is not a plan (am I the only one who has done this?).  Instead, take the time to separate out individual servings and freeze them for this week’s lunches or future dinners. 

Example

Night One: Vegetable Chili.  After dinner, pack up 2 containers of leftovers, keep one in the fridge and freeze one.

Night Two: Baked Potatoes with Vegetable Chili on top

Over the Weekend: Nachos made with the chili from the freezer

#2: Have a high protein refrigerator staple in the fridge.

Protein is what keeps us satisfied and keeps us from grabbing tons of food, yet it is typically the last thing (besides maybe broccoli?) that we reach for when we are really hungry. Be sure you have a high protein fridge staple, like hummus or pate that you can enjoy when you come home and are really hungry.  This way, instead of reaching for chips or cookies, you can have your delicious spread with some raw veggies as a powerful snack.

Example

Snack Planned in Advance:  Sunflower Seed Pate on cucumber slices—YUM!

Snack in the Moment:  Peanut butter spread on anything crunchy--even on stale rice cakes you found in the back of the pantry.  (Come on--admit it, I know it is not just me who has eaten this!)

Remember, planning your meals will insure you have satisfying, healthy food prepared and ready to go. This advanced planning will help you to make healthier choices when you are super hungry…a very good thing! 

Start with This Easy Recipe

Vegetable Chili

 Serves 6

This chili is easy to make, low in fat and loaded with protein and fiber.  It is inexpensive to make, filling and makes great leftovers.

1 Tablespoon olive oil

3 cloves garlic, minced

1 large onion, chopped

1 large green or red bell pepper, seeded and chopped

1 1/2 cups (about 4 ounces) fresh mushrooms, chopped

1 medium zucchini, diced

1 Tablespoon cumin powder

2 Tablespoons chili powder

2 chipotle peppers canned in adobo, minced

2 Tablespoons tomato paste (save rest of can in another container)

1 28-oz can diced tomatoes, not drained

1 15-ounce can red kidney beans, drained

1 15-ounce can black beans, drained

Salt and pepper to taste

Heat oil over medium heat in a large soup pot. Add garlic and onion; saute for a minute or two, then add peppers, mushrooms and zucchini, saute for a few more minutes, then add seasonings and tomato paste, stirring to make sure tomato paste is dissolved.

Add remaining ingredients, bring to a boil, reduce heat and simmer for 30-45 minutes (or longer, this is a great recipe for a crockpot!) and serve.

If you're thinking this kind of meal planning would take too much time, you might like to try my free meal plan which will make it easy for you to shop and cook healthy, delicious gluten and dairy free foods.  Allison from Santa Cruz recently tried it and says,

“I love this meal plan! My grocery bills have actually come DOWN, we’re eating healthier, and I don’t have to think about what I’m going to make every day- that part is done for me!”

About Chef Jenny Brewer

Chef Jenny Brewer is passionate about making healthy foods flavorful and fun. For free recipes and more meal plan information, visit www.jennybrewer.com.

More from Chef Jenny

Not Your Mamma's Chocolate Mousse Tart (super allergen-free)

Black Bean and Sweet Potato Soup (Vegan, DF, GF, Soy-free, Nut-free)

Recipe: Mango, Strawberry & Kiwi Fruit Salad

Quick Fruity Inspiration

1 mango

2-3 kiwi

8-10 strawberries

The juice of 1/2 a lime (or a whole one if its not very juicy).

Serves 1 or 2

I usually have a grapefruit every morning before breakfast, but this morning, I thought I'd try something different.  You just need a good pairing knife to chop off the strawberry tops and to peel away the mango and the kiwi skins.    Then slice the fruit and chop into bite-sized pieces.  The pieces don't have to be neat (heaven knows, mine aren't).  Squeeze with the juice of a 1/2 lime.  Some limes are not terribly juicy, so you may need to use the entire lime or simply try another one.  The lime juice adds a wonderful flavor to this classic, fruit combo.  If you want to share it, double, triple or quadruple accordingly.

"Forks Over Knives" Cures What Ails You.

Ultimate Fighter Mac Danzig gets protein from plantRip Esselstyn's firehouse lowered their cholesterolRuth Heidrich was supposed to die young (she didn't)

That Burger in My Fridge

I had a package of wonderful ground beef perfectly thawed and ready to throw on the grill tonight.  I thought about that meat throughout the

documentary film, "Forks Over Knives".  The beef is from Crane Dance Farms, a local spot with a great reputation and a farm that I'm just getting to know.

San'Dera Nation curedBut a nice, juicy burger wasn't the only thing on my mind when I walked into the theatre.

I also wondered ...

1.  Will the film address other potential underlying causes to disease as well as how our dietary choices effect our health?  (I'm talking, pesticides, chemical food additives, modern toxicity, anti-biotics, food allergies, factory farming, the "G-word"... you know, that stuff.)

2. Will I become so horribly militant after I see this film that I will lose all of my friends?

3.  Will this film tell me NEVER to eat a burger or a beloved steak again?

Knowledge Heals

Anthony Yen can "raise his flag" after multiple heart surgeries, and eating a plant-based dietAs the film began, my questions and expectations became less important than the gentle, intelligent research of Dr. Colin Campbell, a nutritional scientist at Cornell University and Dr. Caldwin Esselstyn, a top surgeon and head of the Breast Cancer Task Force at the Cleveland Clinic.  In different areas of the country and the world, these two men asked the same question, "Why do these diseases exist in the first place?"  They found that in the answer to THIS question lies the cure.  Diet.

When you see Forks Over Knives, you might walk away, not militant, but inspired.  You might also have a huge craving for  vegetables (I did).  You will definitely have more respect for your own body.  You will have a better understanding of your body's ability to heal itself and why the wonderful world of vegetables can help us all heal. 

On the fip side, doubts about the pills in your cabinet and that surgery you are about to have will creep in, too.  Credible evidence by credible physicians and researchers will give you that doubt, not cheesy, manipulative scare tactics.  

The evidence was most strongly presented in a group of people that the film followed (some of whom are pictured above).  I won't spoil it for you - the results are dramatic and worth seeing on the big screen yourself.  You will also hear pieces of information that are quite fascinating.  For instance, one of the first indicators of heart disease is erectile dysfunction.  Who knew?  Eat plants, and as Anthony Yen puts it, "your flag will raise" without a problem, even into your 70's.  Fireman Rip Esselstyn, author of "The Engine 2 Diet" said it best as he climbed up the fire pole using only his arms, with the chant, "Real. Men. Eat. Plants." 

What Our Mothers (or the USDA) Didn't Tell Us

My lunch after seeing the movie.The film also offers a glimpse into the power of marketing.  We all grew up with the USDA food pyramid and TV ads telling us that a dairy is the "only" source of calcium, that meat is the "only" source of protein; and now, that high fructose corn syrup is the same as sugar (and that it is actually good for you).   The film debunks these theories with some interesting science and quick insight into politics.  The truth is, that hIghly saturated foods with mostly fats and sugar cause food addictions.  They also change our palates and destroy our bodies' healing abilities.

My diet is pretty darn healthy and includes mostly plants.  I feel much better when I eat my greens and lots of them.  But Forks Over Knives challenged my own assumptions and habits, as well.  Did I have that burger?  Oh yes.  And it was really good.  But I'm going to rethink the frequency with which I consume red meat, and meat in general, and explore more deeply other protein sources.

Look out vegetable aisle.  I'm comin' to get you.

About the Film

 For Movie Times in Grand Rapids visit:  http://www.amctheatres.com/GrandRapids/

Learn More About the Film:  www.forksoverknives.com

Watch a clip from Forks Over Knives:

Gaia Vegetarian Cafe is Brunch-o-licious.

No Cow, Dairy-free and Yummeee.

The Jim White (without tortilla and without cheese) w/ Potatos & Onions

After my move to Grand Rapids, MI, I had walked across the street from a rather dark, non-descript building.  For a year or two I always paused and wondered, "what on earth is in that place?", but never ventured past my curiousity to find out what kept pulling my attention.   Then one day, after a class at From The Heart Yoga Center, my then-new yoga buddies said, "Wanna go to Gaia?"  Through these great peops I discovered that Gaia was a Vegetarian restaurant and it is located in that very building.  

As we opened the big wooden door to a well-hidden, but bustling restaurant, I had also hoped that this Earth Goddess Eatery would be food-allergy literate and Tender Foodie accepting.  They were.  And are. 

They use whole, fresh foods and don't blink an eye when I ask, "is the corn organic?"  But I do double check to be sure that both the servers and the chefs understand that none of my particular food allergens can be near a cutting board, plate or other food item (and you should, too).  The good news is, their fried potatos and onions are perfectly browned and always made with olive oil and not butter.  The great news is, those potatos also qualify as lick your plate good. 

Gaia is an understated, welcoming little joint with a kind, intelligent staff and a kitchen you can observe as you wait for a table.  The crowd is a great mix of tie-die, family, creative and loosen-your-collar business types.  The energy in the room inspires and allows great conversations.  My favorite thing on the menu (so far) is The Jim White.  I order it without cheese or romaine lettuce.  I also reject the tortilla.  They do have an all corn tortillas made by a local company.  I haven't yet spoken to the tortilla maker to confirm their allergen-free factory practices but I don't feel any pressure to do so on a personal level - I just love the Jim White without the traditional tex-mex wrapper.

The combination of avocado, black beans, brown rice, scrambled eggs (made without milk), tomatoes and salsa is consistently fresh, delicious and always satisfying.  The rest of the menu promises to be the same.  On my way out I always bow slightly in respect to the delicious Gaia Blend Organic Sumatra Coffee.  Somehow it makes ricemilk, which I usually find too watery as a milk replacer of any kind, a very compatible coffee companion.  I have dubbed this Gaia blend some of my favorite coffee in town.

Gaia is also a perfect place for vegetarians to bring their non-vegetarian friends, as no one will leave with their stomach growling. Through a Dictionary.com search I  discovered that "Gaia" means, "the goddess of the earth, who bore Uranus and by him Oceanus, Cronus, and the Titans."  Gaia may not serve meat, but their stick-to-your-ribs fair is worthy to carry the name of this Titan-baring goddess.

Although Gaia is open for different meals, I tend to gravitate toward the noon-time hour on the weekends, since Gaia is so bruncholicious.

Find Gaia at:

209 Diamond Avenue Southeast Grand Rapids, MI 49506-1525 - (616) 454-6233
Open Tue-Fri 8am-8pm; Weekends 8am-3pm