June 24, 2024

High Fiber Black Bean Chili by Kathy Smart

High Fiber Black Bean Chili

SERVES: 4
Dark and tasty, black beans are 22% protein and are high in fiber.  Black beans make an excellent low fat protein source addition to any meal.  This recipe tastes summer like with the fresh cilantro and sweet corn.

 

Ingredients:
½ large Spanish onion chopped fine
2 chopped cloves of garlic
1 diced green pepper
1 15 oz can of drained black beans
1/2 cup frozen corn kernels
1 cup of chicken or vegetable broth
2 tablespoons of cumin
2 tablespoons of chilli powder
1 tablespoons of Italian seasoning
1 can of V8 juice
1 tablespoon of olive oil
½ tsp sea salt
½ tsp black pepper
¼ cup of chopped fresh cilantro

Directions:
Sauté onion, garlic, and green pepper in olive oil in medium soup pot over medium heat for 5 minutes stirring frequently.  Add beans, corn, broth, V8 juice, and spices and simmer for 15 minutes. Add cilantro and garnish and season with salt and pepper to taste.
Serve heated with whole-wheat bun or tortilla. Enjoy!

Health Statistics:
Dairy Free
Vegetarian/ Vegan
Easy to Make
High Fiber
Gluten and Wheat free
No added refined sugars

This recipe is contributed by Kathy Smart. Kathy’s NEW Cookbook is now available via www.livethesmartway.com (30 new recipes and 20 more pages of info!)

Kathy Smart is a TV Host, Chef and Nutritionist of “Live The Smart Way” TV show~ North America’s first Gluten Free TV Cooking Show, Best Selling Author, North America’s Gluten Free Expert, Media Personality, Nutritionist, Chef and Personal Trainer, Recipient of “Eat Right Award” in the Health Leadership Award. For more information, go to www.LiveTheSmartWay.com. Or follow Kathy via Twitter: Smart_Kitchen and Facebook: Live The Smart Way

No-Fuss Cooking!

Way back in your kitchen cabinet, behind the blender that stopped working a few years ago, sits a super-easy, super-healthy appliance you’ve forgotten about…the Crock Pot! Revisit this oldie but goodie, no fuss healthy mode of cooking!  Simply drop in the ingredients, turn it on and go! Come back to a healthy, well-balanced, hot, ready to go meal for the whole family!

Try the following crock pot recipes by Rachael Roehmholdt.

 

Crock Pot Steel Cut Oats
Serves 6

Ingredients
•    1 cup steel cut oats
•    4 cups water
•    1 mashed banana or 1 chopped apple or 1 cup pumpkin puree
•    ¼ cup raisins or other dried fruit (optional)
•    1/2 tbsp cinnamon
•    1 tsp vanilla extract

Directions
1.    Combine all ingredients in a crock pot.
2.    Cook on low for 7-8 hours.
3.    Stir completely before dishing up.
4.    Sweeten with a teaspoon or two of raw honey or maple syrup.

Veggie Lentil Stew
Serves 6

Ingredients
•    1 onion
•    1 clove garlic
•    2 cups red lentils
•    1 can garbanzo beans
•    1 15-oz can diced tomatoes
•    5 cups water (can also use vegetable or chicken broth)
•    1 tbsp curry powder
•    ½ tsp cumin
•    1 tsp cinnamon
•    1 tsp oregano
•    1 sweet potato
•    salt and pepper

Directions
1.    Peel and chop the onion and sweet potato. Mince the garlic.
2.    Drain and rinse the canned garbanzo beans.
3.    Combine all ingredients in crock pot.
4.    Cook on low for 7-8 hours.
5.    Serve with cooked brown rice.

Ham, Bean & Green Soup
Serves 6

Ingredients
•    2 cups diced organic ham
•    1 onion
•    2 cloves garlic
•    1 sweet potato
•    2 cups cooked white beans (can also use canned beans –drain and rinse first)
•    1-10 oz package frozen spinach
•    4 cups chicken broth
•    2 cups water
•    1 bay leaf
•    ¼ tsp nutmeg
•    salt and pepper

Directions
1.    Peel and chop the onion and sweet potato. Mince the garlic.
2.    Combine all ingredients in crock pot.
3.    Cook on low for 7-8 hours.
4.    Remove bay leaf before serving.

Sausage, Kale & Potato Soup
Serves 6

Ingredients
•    1 onion
•    2 cloves garlic
•    3 leaves kale
•    2 russet potatoes
•    2 organic chicken-apple sausages
•    1 bay leaf
•    1 tsp oregano
•    salt and pepper

Directions
1.    Peel and chop the onion and potatoes. Mince the garlic. Remove the kale leaves from their stems and chop. Dice the sausages.
2.    Combine all ingredients in crock pot.
3.    Cook on low for 7-8 hours.
4.    Remove bay leaf before serving.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.