Chili, Make it Healthy
October has arrived and I’m sure by now you’re longing for a brisk fall day with the opportunity to make a huge pot of chili!! Do you ever wonder why a hot soup is called “chili?” It comes from the Nahuatl (Aztecan) native name for the pepper “chilli” and finally the Americanized version became chili. This can be classified as a soup or stew depending on the preparation methods. The question is, can it be healthy and the answer is yes based on the ingredients. Consider incorporating all or some of the choices below when creating your next batch.
Meat Options
Try lean proteins like 96% lean ground beef, ground turkey or chicken to reduce fat. Add preferred seasonings of chili powder, cumin and garlic to enhance the flavor. Lastly, some like it hot with a bit of cayenne or chipotle powder.
Beans, Beans, Beans
Kidney, black or pinto beans can add up to 15 grams of protein and fiber. These beans also add heartiness and a varied texture, subsequently making the meal more filling and economical.
Extra Vegetables
Onions, bell peppers, tomatoes, sweet potatoes or cauliflower contribute extra fiber, vitamins, minerals and antioxidants. Finely dicing or pureeing vegetables allows them to blend into the final product, without impacting the taste significantly.
Toppings
Use a dollop of Greek yogurt in place of sour cream. Add chopped or mashed avocado, fresh cilantro or a squeeze of lime.
Maybe you love chili, but don’t want to do all the work. Head on over to your nearest Trader Joe’s and purchase the Harvest Chili. It’s filled with black beans, butternut squash, pumpkin puree, sweet potatoes and more. Not your grandmother’s recipe, but it tastes fabulous. For healthy and tasty chili at a local St. Louis eatery, try Southwest Diner’s hearty and flavorful posole rojo.