Tag Archives: garlic

Boost Your Immunity For a Healthy Winter

Immunity Boosting Mushrooms.

Immunity Boosting Mushrooms.

Your immune system is your body’s natural defense system against foreign invaders like parasites, bacteria, viruses, microbes and toxins.  It is designed to differentiate the cells that make up your body and eliminate the ones that are foreign.   Your body uses an army of white blood cells to defend itself.   Macrophages, a type of white blood cell found in almost all cells of the body, are constantly patrolling your body, looking to destroy any germs as soon as they enter. These cells are considered your ‘natural’ or inborn immunity. However, if an infection begins to take hold, your body fights back with the more powerful, specialized T- and B-cells. These cells give you acquired immunity because they remember the germs that attacked you in the past, so that same germ can never make you as ill again.  Nourishing your immune system is very important for your overall health.

Foods to Boost Immunity

  1. Improve Your Gut Health:  Your gut is an important line of defense against foreign invaders.  It fights any food born bacteria or parasites.  Adding fermented foods and beverages like kombucha, kefir, yogurt, sauerkraut and fermented vegetables to your diet will improve your gut health.  Consider taking a daily probiotic, especially one containing lactobacillus reuteri which helps stimulate the white blood cells.
  2. Eat mushrooms:  Certain types of mushrooms such as emoki, reishi, shitake or oyster contain polysaccharides which help activate the immune system.  Each mushroom species has a unique arsenal of anti-infective and immunomodulating agents so consuming a variety of mushrooms is important.  Mushrooms have been studied for their cancer fighting abilities and are known to be antiviral, anti-inflammatory, antiparasitic, and anti-tumor.
  3. Take care of your liver:  Your liver is your body’s main detoxification agent.  Ensure its health by eating cruciferous vegetables like kale, cabbage and broccoli. Asparagus, green tea, beets and leafy greens have also been found to promote liver health. Drinking a cup of dandelion tea will further support the liver.  Limiting exposure to toxic chemicals and alcohol will minimize the stress on your liver, ensuring its optimal functioning.
  4. Eat Oats and Barley:  One serving a day of oats and/or barley can be a boost to your immune system and is even thought to help with wound healing.  Beta-glucan, a fiber found in oats and barley, is anti-microbial and an anti-oxidant.
  5. Add ginger to your diet:  Ginger has traditionally been used to help treat nausea and vomiting.  In Traditional Chinese Medicine, it is considered a warming spice which can contribute to sweating.  German researchers have found a substance in sweat that provides protection against invading microorganisms, including bacteria such as E. coli and Staphylococcus aureus (a common cause of skin infections), and fungi, including Candida albicans. Gingerols, the main active components in ginger, has been found to inhibit the growth of human colorectal cancer cells and to kill ovarian cancer cells.  Ginger tea may also be used to clear nose and throat congestion.
  6. Add garlic and onions to your food:  Both garlic and onions are members of the allium family of plants.  They contain allicin which has been shown to fight bacteria and infections.  Studies show that adding these plants to your diet decreases your likelihood of catching a cold.  Both garlic and onions are considered warming, pungent foods in Traditional Chinese Medicine.  Pungent foods promote circulation of energy and blood, sending energy out and up.  They stimulate digestion and help break down mucus.  Warming foods heat us up from the inside out.
  7. Add shellfish to your diet:  Oysters, lobster, crabs and clams are rich sources of selenium.  Selenium has been shown to help white blood cells make cytokines, proteins that can help clear the flu.  Two servings a week are recommended.  Also, eating just 1-2 Brazil Nuts a day is enough to meet your selenium requirements.
  8. Enjoy chicken soup:  Chicken soup blocks the migration of inflammatory white cells from accumulating in the bronchial tubes.  When chicken is cooked, it releases cysteine, an amino acid that chemically resembles actylcysteine, a bronchitis drug.  Also, the garlic, onions and spices help boost immunity.  The soup adds hydration to the body and the salt, steam and heat from the soup can help thin mucus, making it easier to expel.  It can also soothe irritated passageways in your nose and throat.
  9. Drink green and black tea:  Researchers believe tea’s benefits come from its high content of polyphenols and phytochemicals.  Not only will a warm cup of tea bring warmth into the body, it can help regulate blood sugar, aid in weight loss, fights cancer and may potentially prevent the onset or slow the progression of dementia.
  10. Eat Berries:  Berries are rich in Vitamin C and bioflavonoids, phytochemicals found in fruits and vegetables that may work as antioxidants and prevent injury to cells.  Eat a variety of different colored berries because their differences of colors signal the various immune boosting chemicals within. Blueberries, with their deep, rich blue color, are considered especially potent for boosting the immune system.

Supplements to Boost Immunity

  1. Zinc:  Zinc is known to play a key role in the immune system.  Research shows that zinc affects multiple aspects of the immune system, from the barrier of the skin to gene regulation within lymphocytes. Zinc can also function as an anti-oxidant and it helps form white blood cells.  Good sources of zinc include beef, oysters, pork, poultry, yogurt, milk, sunflower and pumpkin seeds.  Aim for 8-11 mg/day.  Adults can take up to 40 mg/day from both food and supplements to fight colds but to minimize irritation to the stomach, take zinc with food. For the common cold, zinc lozenges should be started within 24 hours of the onset of cold symptoms. Continue taking the zinc lozenges every two to three hours until the symptoms are alleviated.  Zinc may interact with some medicines such as birth control pills and some antibiotics so check with your health care provider.
  2. Vitamin D:  A Vitamin D deficiency has been associated with increased autoimmunity as well as an increased susceptibility to infection.  Vitamin D seems to be important for activating the t-cells of the immune system.  Many people, particularly in northern climates or in the winter are suspected to have a Vitamin D deficiency.  A simple blood test by your doctor can determine your vitamin level.  It is difficult to reach adequate levels of Vitamin D with food alone so supplementation with Vitamin D3 may be necessary.  Food sources of Vitamin D include cod liver oil, salmon, sardines, milk, tuna and eggs.
  3. Vitamin A:  Vitamin A is important for maintaining healthy skin.  Skin needs to be healthy to repel all the pathogens and bacteria it comes in contact with.  Vitamin A also helps maintain mucosal surfaces by keeping your mucous membranes and skin properly nourished to function as a barrier against harmful viruses and bacteria.  Vitamin A deficiency is associated with increased response to common gastrointestinal and lung infections and poor responses to vaccines.  There is also evidence that in addition to its regulatory role, Vitamin A may help to stimulate the pro-inflammatory immune response to overcome infection.  Beta carotene, the precursor of Vitamin A, may be found in orange vegetables like sweet potatoes, carrots, squash, pumpkin and cantaloupe.  Men should get 3000 IU a day and women 2300 IU a day of vitamin A.
  4. Vitamin C:  The jury is still out on Vitamin C’s impact on the immune system. Many studies have looked at Vitamin C in general; unfortunately, many of them were not well designed. However, it is thought Vitamin C may work in conjunction with other micronutrients rather than providing benefits alone.  Vitamin C is considered a powerful antioxidant.  Meta-analysis of Vitamin C studies has shown the prophylactic intake of Vitamin C may slightly reduce the duration of the illness in healthy persons but does not affect its incidence and severity.  The recommended daily amount for men is 90 mg/day and woman require 75 mg/day.  If you smoke, add 35 mg a day to these amounts.
  5. Oregano essential oil: is an anti-bacterial and anti-inflammatory oil that strengthens the immune system. It can be diluted in water and drank to combat a sore throat or added to a vaporizer and inhaled to break up mucus. It’s typically used for a short period of time (7-10 days or so) to fight illness.  Not recommended during pregnancy, for infants and children or for people with high blood pressure.
  6. Elderberries: are rich in flavonoids and vitamins A, B, and C, making them an important support for a healthy immune system.  Adults take 1 tablespoon and children take 1 teaspoon.  It can be taken daily as a preventive and for immune support. While sick, take the standard dosage every 2-3 hours until symptoms are gone.
  7. Echinacea:  Studies have shown Echinacea to help boost white blood cells and increase the activity level of macrophages, infection fighting white blood cells.  Echinacea also appears to shorten the duration of colds if given as soon as symptoms appear.  It should not be taken by people on heart or anti-fungal medication.  Also, people allergic to plants in the daisy family, may experience allergic symptoms with Echinacea.
  8. Astragalus Root:  Astragalus root has a long history as a health tonic in Traditional Chinese Medicine.  It is known to increase the white blood cell count, stimulate the growth of antibodies and create a resistance to both viruses and bacteria. This herb may be combined with other immune boosting herbs and is thought to be helpful as an adrenal gland fatigue treatment.  Drinking the tea is a beneficial way to improve your immune function in the winter. Astragalus tea is a restorative as it boosts energy levels and improves symptoms.

 

Lifestyle Changes to Boost Immunity

  1.  Get Your Sleep: Be sure to get between 7-8 hours of sleep a night.  Decreased sleep has been shown to decrease production of flu fighting antibodies.
  2. Spend time with your loved ones:  Make time for the people who matter in your life.  The more isolated you are, the more stressed you are likely to be.  Stressed people are more likely to get sick (see number 3).  A recent study found that having at least 6 connections with other people raises your ability to fight an infection by 4 times.
  3. Decrease Stress:  People who experience chronic stress have increased likelihood of acquiring illness and increased signs of inflammation in the body.  Cortisol, the stress hormone, increases inflammation, increases weight gain (especially around the belly) and suppresses the immune system.
  4.   Avoid sugar:  Eating just 75-100 grams of sugar a day curbs immune system cells that attack bacteria.  Consuming the equivalent of just two sodas reduced the ability of white blood cells to engulf bacteria by 50%, decreasing it ability to fight infection.
  5. Laugh:  Laughter has been shown to decrease stress.  It also activates protective t-cells and increases antibody production.
  6. Avoid second hand smoke:  Exposure to second hand smoke can trigger asthma and allergies, increase ear infections and increase severity of flu symptoms in children.
  7. Get exercise:  Studies show inactive people take 2 times as many sick days as active people.  It is unclear exactly how exercise helps immunity but theories speculate that exercise seems to stimulate the release of immune cells or helps flush bacteria out of the lungs through sweating and urine or the increased body temperature associated with exercise might prevent bacteria growth.    It is also a potent stress reliever which can boost immunity.  Moderate exercise seems to be best as extreme athletic training has been shown to compromise immunity.

Photo by Skanska Matupplevelser.

Boost Your Immunity with Potassium Broth

Immunity Boosting Potassium Broth

Immunity Boosting Potassium Broth

This weekend I had the pleasure of teaching an Immunity Boosting Through Food class at the amazing Herb Shoppe Pharmacy on Mississippi Ave here in Portland.  Valerie Roth, another Certified Holistic Nutritionist, and I taught 7 women how to make potassium broth, fire cider and an immunity boosting tea.  There was lots of chopping and tasting and discussion during the two hours of learning.

I was responsible for teaching the section on Potassium Broth, an amazing elixir to nourish your immune system.  Potassium broth is an easy method for increasing the potassium in your diet.  It can be used as a daily tonic to prevent cold and flus during the winter or if someone has already become sick, you can use it to nourish them back to health.  It is a great recovery drink after strenuous exercise, child birth or a bout with a stomach virus.

Potassium, calcium, magnesium, sodium and chloride are all necessary electrolytes. Potassium and sodium perform many of the same body functions, such as muscle contraction and fluid balance. However, they usually work in opposite directions. For example, sodium draws fluid out of the cells, increasing blood pressure, while potassium draws fluid into the cells, decreasing blood pressure.  These two minerals work together to balance fluid in your body.  Sodium intake can affect potassium excretion from the body, and conversely, potassium intake can affect sodium excretion. An increased intake of one mineral will result in an increased excretion of the other mineral.

Your body needs both potassium and sodium to function properly. As long as you consume adequate quantities of each mineral, your body should be able to balance them according to your needs.  Unfortunately, the Standard American Diet, with its heavy reliance on processed, over salted food, leads to potassium deficiencies for many Americans. The recommended intake of sodium is 2,300 milligrams per day, which is generally very easy to achieve with the average Western diet.   Unfortunately, this high intake of sodium can effect your bodies potassium levels.  Your body can’t make potassium, so it must be obtained from foods like greens, lentils, lima beans, prunes,  sweet potatoes, mushrooms, carrots, parsley, russet potatoes, avocados and soy beans.   Your body needs almost 5 grams of potassium a grams per day to function properly.  Along with the electrolytes sodium and calcium, potassium helps your body regulate your heart rhythm, blood pressure, water balance, digestion, nerve impulses, muscle contractions and pH balance.  A deficiency in potassium can cause muscle weakness, muscle twitching,  high blood pressure and cramping.

Ladies preparing their potassium broth.

Ladies preparing their potassium broth.

 

Potassium Broth

Ingredients

  • Peels of 6 russet potatoes
  • 4 celery stalks
  • 1/2 bunch parsley, cilantro, oregano, thyme or sage (you can choose your flavor or use a combination)
  • 2 medium carrots
  • 5 toes of garlic
  • ¼ pound of mixed mushrooms (shitake, reishi, emoki or oyster are best)
  • 1 bunch dark leafy greens (kale, collards, chard)
  • 1/4 stick of kombu
  • 8-10 c of filtered water
  • ginger root, 3 1-inch slices

Instructions

  1. Bring water to a boil in a large covered pot.
  2. While water heats up, gently wash vegetables. (Hard scrubbing removes minerals found in the vegetables' skins).
  3. Peel potatoes to a depth of 1/8 inch.
  4. Save potato bodies for other use, or discard them.
  5. Roughly chop other vegetables.
  6. When water boils, put all ingredients except potato bodies and green herbs into the water.
  7. Be sure the water covers the vegetables by at least an inch.
  8. Bring broth to a boil, with the lid on, then turn down to simmer.
  9. Cook covered for at least 30 minutes.
  10. Add parsley or other green herbs using and allow to cook another 5-10 minutes.
  11. Turn off heat.
  12. Allow to cool and then strain out vegetable solids.
  13. Store broth in canning jars in the fridge.
  14. You can freeze leftover broth for later use.
https://www.nourishedrootspdx.com/blog/boost-your-immunity-with-potassium-broth/

Potassium broth is a very versatile food.    Since so many vegetables are such a good source of potassium, there are many options and flavor profiles you can try to achieve the taste you want.  Don’t be afraid to experiment to see what tastes best for you.  Also, to create a hardy soup, you can puree the vegetable solids in the liquid instead of discarding them and then eat it as a meal.

The broth also can be used for many different purposes. I have used it to cook hot mixed grain cereal in the morning, to cook rice, beans, lentils and other grains, as a base for soups or stews and to cook vegetables.  I sometimes even drink it by itself after a hard work out for hydration. The possibilities are endless.

Enjoy-

Shared on Urban Naturale.

Cup photo by Jasleen Kaur on flickr.

Curried Red Lentil and Roasted Delicata Squash Soup

Lentil Soup Drizzled with Coconut Milk.

Lentil Soup Drizzled with Coconut Milk.

Recently, I was approached by the lovely Katie over on the amazing blog, Whole Nourishment.  She is a fellow whole foodie and wellness coach and she just happens to post super tasty recipes!  She approached a number of bloggers that focus on whole food cooking about putting together a series which highlights recipes for Cooking for One.  I was super excited to team up with all of these bloggers because we share a common philosophy about food.  I was also excited about the thought of devising a recipe for people who cook for themselves.  Usually, I am cooking for my whole family so I have four people’s tastes and desires I have to take into account.  For this recipe, I got to focus on only myself!  Yippee!

On the rare occasions when I am cooking for only myself, I see it as an opportunity to eat exactly what I want.  Sometimes, I take the easy way out and just eat a salad or buy take out but every once in awhile, I am inspired to create something that truly nourishes my body.  This recipe is one of those times.  I know a big pot of soup seems like too much for one person but I see it as a chance to be prepared.  I now have lunch or dinner for the next few days and can even freeze a few individual portions for future meals.

Delicata Squash.

Delicata Squash.

This recipe is an extension of a recipe I posted a few weeks ago.  The soup calls for Roasted Delicata Squash but butternut squash or any other fall squash would be good.  Here is the recipe for roasting the squash.  I am a huge fan of  delicata squash because it does not need to be peeled and is incredibly sweet when roasted. In fact, when it is in season, I cook it so much that my kids complain as soon as they see one in the house.  (However, that’s the beauty of this recipe, the boys didn’t even notice the squash blended into the soup!)  Since delicata squash is high in vitamins A and C  and iron and calcium, I loved knowing I had snuck all those nutrients into the boy’s bodies!

This soup is filled with amazing whole foods nourishment perfect for the up coming winter.

Red Lentils.

Red Lentils.

Red lentils are a fiber all star with 16 grams of fiber in  a one cup serving.  All this fiber helps balance blood sugar and lower cholesterol.  They are also an excellent source of folate, copper, phosphorous, manganese and iron.  Eating just one cup of lentils will provide your body with over 35% of its daily protein needs.

Ingredients.

Ingredients.

This soup also features garlic and onions, two members of the alluim family.  Both are rich in sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. They have traditionally been used to fight colds and the flu.  Ginger has traditionally been used to combat nausea and stomach upset.  It is well known for its  antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects.  One of curry powder’s main components is usually turmeric and  turmeric’s active compound, curcumin, has been shown to prevent sharp spikes in blood sugar, is anti-inflammatory and helps manage cholesterol. All of these soup ingredients are considered “warming” in Traditional Chinese Medicine, making them an excellent addition to a winter diet!

Mixed greens.

Mixed greens.

I added about a cup of mixed greens towards the end of cooking to boost the nutrition in the soup.  I used a mixture of different kales, spinach and red and green chard.  Leafy greens are full of vitamins, minerals, and disease-fighting phytochemicals. They are rich in fiber, and kale, in particular, adds a boost of calcium. They are packed with Vitamin A, Vitamin C and Vitamin E- all important for optimal health.

Finished Soup without Coconut Milk.

Finished Soup without Coconut Milk.

Curried Red Lentil and Roasted Delicata Squash Soup

Ingredients

  • 2 roasted delicata squash
  • onion
  • 4-5 cloves of garlic
  • 1- 1 1/2 tbs of curry powder (to taste)
  • 1 cup of red lentils, rinsed
  • 1-2 tbs of coconut oil
  • 1/2 inch nob of ginger, peeled and diced
  • 1/2 can coconut milk, more for drizzling
  • 1 cup of chopped mixed greens
  • 4 cups of veggie broth
  • salt and pepper to taste

Instructions

  1. Cook squash according to directions in the recipe link.
  2. Heat oil in large pot.
  3. Add onions, ginger and garlic and cook til begin to turn translucent.
  4. Add curry powder and heat til becomes fragrant.
  5. Add lentils and broth and cook until lentils become soft. (About 30 minutes.)
  6. Dice up the cooked squash.
  7. Add half of the cooked squash to the pot and set the other half aside.
  8. Blend soup with an immersion blender or in a regular blender in batches until no chunks can be seen.
  9. Now add the remainder of the squash.
  10. Add coconut milk.
  11. Add salt and pepper to taste.
  12. Add greens.
  13. Let simmer til greens are wilted and squash is heated through.
  14. Serve with a drizzle of coconut milk or plain according to your taste.
https://www.nourishedrootspdx.com/uncategorized/curried-red-lentil-and-roasted-delicata-squash-soup/

Unfortunately, I am the last blogger to post in the Cooking for One series.  I highly recommend you check out the other posts.  There are some VERY  tasty recipes.

Day
Friends
Sunday, October 5th
Katie @ Whole Nourishment ~ Green Quinoa Bowl
Monday, October 6th
Kellie @ Food to Glow ~ Grilled Shiitake Kimcheese
Tuesday, October 7th
Isadora @ She Likes Food ~ Vegetable Lasagna Roll-ups
Wednesday, October 8th
Dearna @ to her core ~ Roasted Pumpkin and Peanut Soup
Thursday, October 9th
Lynsey @ lynseylovesfood ~ Roasted Root Vegetable Calzones
Sarah @ Highgate Hill Kitchen ~ Spicy-Roasted Chickpeas, Herbed Freekeh & Moroccan Carrot Salad
Friday, October 10th
Grace @ Earthy Feast ~ Marinated Mushroom Sandwich with Sautéed Greens + Avocado + Egg
Saturday, October 11th
Teri @ Nourished Roots ~ Curried Red Lentil and Roasted Delicata Squash Soup

Enjoy all the deliciousness and remember just because you might be cooking for yourself, does not mean you don’t deserve to nourish your body with tasty, whole foods you enjoy!  YOU ARE WORTH IT!

Roasted Tomato Soup

Roast tomato soup.

Roast tomato soup.

Sunday I received a very unexpected gift from my friend.  While sitting through my son’s baseball double header, my friend arrived baring a special treat only available around this time of year- fresh, just picked tomatoes!  Oh, I was so excited!  And even thought it was 90 degrees, I knew right away with the coming weather change in the Northwest, that Roasted Tomato Soup was on the menu in our house.

Tomatoes being washed.

Tomatoes being washed.

After washing the tomatoes, I got ready to slice them into rough chunks.  Once cut, I laid them out on two cooking trays, drizzled them with olive oil and sprinkled them with a dried Italian herb blend which included marjoram, thyme, rosemary, sage, oregano and basil.  (You could use whichever herbs you have on hand.)

Tomatoes waiting to be cut up for roasting.

Tomatoes waiting to be cut up for roasting.

I am going to warn you before you get to the recipe that this was a bit of a wing it attempt at soup.  I didn’t measure anything but just went with my gut- so I apologize! (But isn’t that part of the joy of cooking?  You get to be creative and  it brings you pleasure and nourishes your body!)

As you can see from the picture below, I also add a sliced onion and some garlic cloves to the roasting pan.  (These were so good right out of the oven that I had a hard time saving them for the soup!)  Be sure to scrape all the roasted bits of tomato seeds, garlic, onion and oil into the pot.  You don’t want to miss any of the roasted goodness!

Tomatoes after roasting in the oven.

Tomatoes after roasting in the oven.

I used bone broth for my liquid in this soup because I had some in my freezer.  You could use any type of broth- veggie or meat- that you have available.

I used an immersion blender to puree my soup but if you don’t have one a regular blender or food processor works great- just be sure not to over fill the appliance.

Soup ready to be eaten.

Soup ready to be eaten.

Roasted Tomato Soup

Ingredients

  • Roughly two lbs of tomatoes
  • Roughly 2 cups of broth (I used bone broth but veggie or chicken broth would also work.)
  • 1 onion
  • 7 cloves of garlic
  • Olive oil
  • Dried Italian herb blend
  • Salt and pepper
  • Fresh basil

Instructions

  1. Preheat oven to 400 degrees.
  2. Cut up onions, tomatoes and garlic.
  3. Place on roasting pan.
  4. Drizzle with olive oil
  5. Sprinkle with Italian herbs and salt and pepper.
  6. Place in the oven and roast for approximately 30 minutes .
  7. Remove from the oven when tomatoes are wilted and soft. (You can even let them brown a bit.)
  8. Place tomatoes, onions and garlic in a pot on the stove.
  9. Add broth.
  10. Let cook about 15 minutes to allow flavors to meld.
  11. Using an immersion blender, puree the tomatoes.
  12. Add salt and pepper to taste.
  13. Mix in a little finely chopped fresh basil.
  14. Serve and enjoy!
https://www.nourishedrootspdx.com/blog/roasted-tomato-soup/

This soup was so easy and I loved that it was made with a gift from a friend!  There is something so satisfying about using ingredients that are given to you in friendship!

Enjoy!

This post was added to She Eats and Gluten Free Homemaker.

Sneaky Veggie Filled Buffalo Chili

Finished Chili with avocado garnish and corn bread.

Finished Chili with avocado garnish and corn bread.

In our house, it is still a struggle to get the boys to eat most veggies.  I have found, however, that if I can serve them a big, hearty bowl of stew where the vegetables are not the first ingredient that jumps out at you, then I can get much less push back.  Spaghetti sauce and chili are two amazing opportunities to sneak in some veggies.  Both have the tomato base which allows me to hide finely chopped (When I say fine chopped, I really mean pulverized in a food processor.) carrots, onions, garlic and red peppers within the yummy meat and beans.

Veggies before they hit the food processor.

Veggies before they hit the food processor.

Veggies after being ground in food processor.

Veggies after being ground in food processor.

As you can see from the pictures above, this sneaky buffalo chili allows me to pack in a lot of veggies with no protest from the boys.  Both the carrots and the red pepper are extremely high in Beta Carotene, the precursor to Vitamin A, which is important for vision, healthy immune systems and cell growth.  Red peppers are powerhouses in Vitamin C, an incredibly important nutrient for immune health.  It can also lower blood pressure, and is a powerful antioxidant which protects our bodies from free radicals.  The tomato base also supplies healthy doses of Beta Carotene and Vitamin C.

All the veggies and buffalo cooking on the stove.

All the veggies and buffalo cooking on the stove.

The goodness in this chili does not stop with all the packed in veggies.  Instead of using a traditional ground turkey or ground beef for the base of this chili, I used bison or as it is commonly called, buffalo.  Buffalo has an incredible 34 grams of protein per pound, It is significantly lower in fat, calories and cholesterol than both beef and turkey.  It has more iron than beef, an important nutrient for the blood oxygen delivery system.  (If your blood is iron deficient you will start feeling tired, pale, irritable and listless.)  Buffalo  is also a significant source of B vitamins which are important for energy and provides good doses of zinc and selenium.  Currently, most buffalo in the US is grass fed which leads to higher concentrations of inflammation fighting Omega-3s than feed lot produced beef.  Buffalo has a similar taste and look as ground beef so it is an extremely easy substitution in chili, stews, hamburgers and other foods where you would traditionally use ground beef.

Chili with cornbread.

Chili with cornbread.

Sneaky Veggie Filled Buffalo Chili

Ingredients

  • 1 lb buffalo
  • 1 red pepper
  • 1 onion
  • 3 of garlic
  • 1 cup frozen corn
  • 1 can kidney beans
  • 1 can tomatoes 28 oz
  • 1 tbs of oregano
  • 1 tbs of cumin
  • 1 tbs of chili powder
  • 1 tsp of salt
  • 1 tsp of pepper
  • 1 tsp of paprika
  • hot pepper sauce to taste
  • 1 tbs of olive oil

Instructions

  1. Place red pepper, onions and garlic in food processor and chop to desired consistency.
  2. Heat olive oil in deep pot.
  3. Place chopped veggies in the pot and cook for about 6 minutes or until translucent.
  4. Add buffalo and spices.
  5. Stir to combine all the ingredients.
  6. Add can of rinsed and drained beans.
  7. Allow the buffalo to brown.
  8. Turn down to simmer and allow to cook for about 30 minutes to allow flavors to meld.
  9. Taste to adjust seasonings.
  10. Add cup of corn and allow to heat through.
  11. Serve chili with garnish of avocado if desired. (Also good with sour cream and cheese.)
https://www.nourishedrootspdx.com/blog/sneaky-veggie-filled-buffalo-chili/

photo 1 (5)You can feel great about serving this very healthy chili and your kids or other veggie resistant people in your life will never realize they are getting mega doses of  protein, zinc, Vitamin A,  Vitamin C and B vitamins.  They will be too busy asking for seconds.

This post appeared on Skip to My Lou’s linky party.

 

Related Posts Plugin for WordPress, Blogger...