June 24, 2024

High Fiber Black Bean Chili by Kathy Smart

High Fiber Black Bean Chili

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.


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

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

Visiting Family and Friends Made Easy…and More Fun! By Nicole Burley

Here’s how to eat healthy while visiting with those who don’t:


Be clear and up front before you visit: Everyone is happier when they know what to expect. Give your hosts the opportunity to be gracious, by speaking up for what you need in advance. There’s nothing worse than spending all day cooking – only to find out that your guests don’t eat anything that you made.

Believe in who you are and who you choose to be in the world: Ultimately, you are not here to change anyone’s mind or convert anybody to your way of eating. By the same token, you do not need to abandon your beliefs or your health goals when you’re eating with family or friends. If you’re asked about your ‘weird food’, by all means explain! Otherwise, do what you need to do to take care of yourself – and don’t let yourself be lured away from your food plan.

Bring your own food: When in doubt, bring a few ‘emergency’ items so that you’re guaranteed to have food available that is part of your plan. Pack healthy snack bars, easy breakfast items, nuts, etc and you’ll never wind up so hungry that you end up making an unwanted food choice. It’s all about making sure you have options!

Offer to cook a meal: This is the ultimate way to guarantee a healthy meal, while also giving your hosts a break from meal planning! You’ll come off as a gracious guest – and you’ll also get to take control of the food preparation. Plus – you may even be able to show everyone that healthy, nutritious food can be incredibly satisfying and delicious! It’s a total win-win.

Nicole Burley, M.Ed is a certified Life Coach and Health Coach in NYC. Her motto is, “Health is fun. Diets are not”. Nicole helps frustrated dieters find a happy, healthy weight – no dieting or deprivation allowed! Nicole holds a masters degree in education from DePaul and a certificate in Plant-Based Nutrition from Cornell. She is a graduate of Coach U and a certified member of the International Coach Federation. Contact Nicole via www.NicoleBurley.com or at www.Facebook.com/NicoleBurleyCoaching and Twitter: @YourCoachNicole