Feel centered and grounded during the changing fall season with nutrient-dense foods especially fats. Yes, fats! Healthy fats are nourishing, keep you full, provide steady energy and are good for your brain and hormones. Enjoy raw nuts and seeds, coconut, olives, avocado, and wild salmon. Cooked food with root vegetables and warming spices also signify the season. Soups, stews and chili are ideal for keeping you grounded through a full, happy belly.
Tip: Serve your favorite chili recipe with cubes of avocado on top for a nourishing boost. Below are three recipes, each with its own twist – cocoa powder, crock pot easy or tangy.
Sweet Potato Chili
2 large sweet potatoes
1 green pepper
1 jalapeno pepper
1 medium red onion
2 cloves garlic
1 TBSP chili powder
1 TBSP ground cumin
2 tsp cocoa powder
1/4 tsp cinnamon
1/8 tsp cayenne pepper
1 tsp sea or Kosher salt
1 tsp black pepper
28 oz. can of organic diced tomatoes
1 cup cilantro, chopped
6-8 radishes, thinly sliced
4 limes (juice of 1/2 lime per cup of chili)
Ground organic turkey (optional)
- Steam or roast sweet potato, then chop into cubes.
- Chop green pepper, jalapeno, onion, and garlic. Sauté in large pot until tender with 1 TBSP coconut oil or ghee.
- If using turkey, sauté with step 2 until cooked through.
- Add tomatoes, spices, and ½ cup of water, simmer for 45 minutes.
- Add sweet potato and simmer for 10 minutes longer to combine flavors.
- Garnish with cilantro, radish, lime juice and fresh avocado slices.
1 pound ground turkey or buffalo
1 red onion, diced
½ red bell pepper, diced
½ green bell pepper, diced
½ – 1 jalapeno
4 cloves of garlic, minced
2 cups of chicken or beef broth
1 large canned of diced tomatoes
1 avocado, halved and cut into chunks
½ cup cilantro, chopped
1 tbsp yellow mustard
1 tbsp Chili powder
1 tbsp Cumin
1 tsp Salt
1 tsp Pepper
- Sautee onions and peppers over medium heat until slightly soft
- Add meat and sautée until browned
- Add spices and garlic; continue cooking for another couple of minutes
- Add tomatoes, beans, mustard, broth – allow to start bubbling at medium heat
- Reduce to simmer and cook for 30 minutes
- Add more spices to taste if needed
- Serve with fresh avocado chunks and cilantro
Slow Cooker Vegetarian Chili with Sweet Potatoes
1 medium red onion, chopped
1 green bell pepper, chopped
4 garlic cloves, chopped
1 tablespoon chili powder
1 tablespoon ground cumin
2 teaspoons unsweetened cocoa powder
1/4 teaspoon ground cinnamon
kosher salt and black pepper
1 28-ounce can fire-roasted diced tomatoes
1 15.5-ounce can black beans, rinsed
1 15.5-ounce can kidney beans, rinsed
1 medium sweet potato (about 8 ounces), peeled and cut into 1⁄2-inch pieces
sliced scallions, sliced radishes, and avocado, for serving
- In a 4- to 6-quart slow cooker, combine the onion, bell pepper, garlic, chili powder, cumin, cocoa, cinnamon, 1 teaspoon salt, and ¼ teaspoon black pepper.
- Add the tomatoes (and their liquid), beans, sweet potato, and 1 cup water.
- Cover and cook until the sweet potatoes are tender and the chili has thickened, on low for 7 to 8 hours or on high for 4 to 5 hours (this will shorten total recipe time).
- Serve the chili with the scallions, radishes, and avocado cubes.
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Disclaimer: Nutrition therapy is not intended as a diagnosis, treatment, prescription, or cure for any disease, or as a substitute for medical care. Jen Marshall and Stacy St Germain are not licensed medical providers. Nutrition plans are not intended as a substitution for traditional medical care, nor should be interpreted as medical advice, but instead is an adjunctive and supportive therapy.