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3 Bean Sweet Potato Chili

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I was craving something hearty and warm, part chili, part chowder. I threw together ingredients I had on hand in the pantry and voila! A delicious, filling and nutrient-packed bowl of goodness! With 20 mins of prep, you can throw this together and let it simmer away until you are ready to serve. 

I used Japanese sweet potatoes because they add a really nice starchy texture and aren’t too sweet. As a bonus, my kids think they are white potatoes.

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3 Bean Sweet Potato Chili

Prep

Cook

Total

Yield 10 servings

This chili is warm, hearty and full of health benefits from fiber, plant protein and spices. Feel free to adjust the seasoning and spices to your liking. It's best the next day but everyone who has eaten this has raved and wanted seconds. Yes, even the kids!

I serve my chili on a bed of baby spinach with some sliced avocado. But feel free to serve with warmed tortillas, brown or cauiflower rice or quinoa. 

Happy cooking!

Ingredients

  • 1 medium onion, finely chopped
  • 3 stalks organic celery, chopped
  • 2 red or yellow bell peppers, chopped
  • 3 garlic cloves, chopped
  • 2 medium white or regular sweet potatoes, peeled and chopped
  • 2 small zucchini, chopped
  • 2 tsp. salt
  • 3 T or more chili powder
  • 2 T ground cumin
  • 1 T dried oregano
  • 1 T sweet paprika
  • 2 tsp. ground cinnamon
  • ground pepper to taste
  • 2 14.5 oz cans chopped tomatoes with juice
  • 3 cans mixed beans (I used black beans, chickpeas, and kidney beans), rinsed and drained
  • 2 cups vegetable broth
  • baby spinach, for serving (optional)
  • avocado, for serving (optional)
  1. In a large pot, saute onion, garlic, celery, peppers, zucchini. I used a bit of broth while sauteeing but you can use a little olive oil too. Add salt and ground pepper and saute until softer and getting translucent. 
  2. Add spices to pot and stir for 1 minute. 
  3. Add sweet potatoes, beans, tomatoes, broth and bring to a simmer. 
  4. Simmer for 30 minutes until potatoes are soft but not mushy. Taste for seasoning and add more chili powder or spices, salt and pepper. 

Courses Main Course

Cuisine Healthy, Plant-based

Stir Fried Greens & Shirataki Noodle Bowl

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I am just discovering shirataki noodles and they are my favorite! They are low- carb (if that’s your thing) and gluten-free, but still have that satisfying noodle “bite”. They are made from different things (even tofu ones are available), but I like the classic ones I can find at Whole Foods. The starches cook out, leaving them like glass noodles, creating a hearty texture without leaving me feeling weighed down.

The best part is that shirataki noodles cook in 5 mins in boiling water, so you can throw them with leftover roasted veggies, jarred sauce and leftover protein and you have a full meal in just a few minutes!

I created this noodle bowl in about 15 minutes. While I waited for the water to boil, I chopped, sauteed the greens and that was it. Everything else I had on hand. Feel free to combine these noodles with any leftover veggies and greens you have on hand. This is one satisfying and filling plant-based, grain-free and gluten-free meal!

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Stir-Fried Greens & Shirataki Noodle Bowl

Prep

Cook

Inactive

Total

Yield 1 serving

I threw everything together while the water was heating up. The noodles cook in about 5 minutes, so it was easier than it appears!

 

 

Ingredients

For the Stir-Fried Greens:

  • 1 thumb ginger, grated
  • 1 clove garlic, minced
  • 1 tsp. coconut oil
  • 6 ozs mixed greens (bok choy, spinach, baby kale, swiss chard, mustard greens, etc)- about 3 large handfuls
  • 2 scallions, chopped
  • 2 tsp. rice wine vinegar
  • salt  & pepper

Other Ingredients:

  • 1 package shirataki noodles
  • 1/2 chopped cooked sweet potato (or any leftover squash, pumpkin, etc.)
  • 1/2 avocado, chopped
  • 1/2 cup quick pickled cucumbers (see instructions)
  • 1 T. raw unsalted pumpkin seeds
  • 1 T. hemp seeds
  • 1 T. black sesame seeds
  • 1/2 tsp. toasted sesame oil
  • 1 tsp or more coconut aminos or tamari

Instructions

Instructions:

  1. Place medium pot of water on high heat and bring to a boil. 
  2. Meanwhile, slice half a cucumber and toss with rice wine vinegar and a pinch of salt. Set aside.
  3. Heat coconut oil in a large saute pan over medium-high heat. Add garlic and ginger. Immediately add greens and scallions, stirring until wilted. Add a pinch of salt and rice wine vinegar. Set aside. 
  4. Cook shirataki noodles according to directions. Drain and place in serving bowl. Add greens, avocado, sweet potato and cucumbers. Drizzle with tamari or coconut aminos and sesame oil. Top with pumpkin, hemp, and sesame seeds. 
  5. Serve and enjoy!

Courses Main

Cuisine Vegan, Asian, Gluten-free

5 THINGS TO DO TODAY FOR BETTER HEALTH

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Let’s face it, when it comes to better health many of us know what we should be doing.

So why don’t we do them?

I would argue that we don’t do these things because they aren’t connected to our daily lives in a meaningful way.

I know I need to exercise and eat well. Who doesn’t? But the key to actually making things happen lies in how we form daily habits.

Here are 5 things you can do TODAY to start building habits that will lead to greater change.

  1. Drink water upon waking. No, it’s not a fancy or complicated habit. Drink a large glass of water first thing in the morning before coffee or tea or matcha. You can add fresh lemon or a shot of apple cider vinegar if you wish (these both aid in liver cleansing). By making water your “first thing” you are not only getting a boost of needed hydration in the morning, you are starting your morning with wellness. You are telling yourself “I am a person who values health.” And, voila, you are!
  2. Eat S-L-O-W-L-Y. That’s right. Chill the F out on the fork, please. Actually put the fork down between bites and breathe. Don’t look at a screen while you eat (and make sure your kids aren’t either!).  Practice mindful eating by just slowing down and savoring the food that you are grateful to have. And when you have had enough, put the fork down. Save what you didn’t eat for later when your body tells you to nourish it again.
  3. Change up your routine. Take a different route to work. Take a Citibike to work or school. Drive a different route. Listen to a new radio station or a great podcast. Notice what feels different and what you like about it. Look up, take a breath. Eat lunch outside instead of at your desk. Take the stairs instead of the elevator. We all get stuck in a rut and our brains and bodies thank us when we introduce something new and novel. It brings us back to the present, and to our awareness of our surroundings.
  4. Schedule your exercise. Look at that cool calendar on your phone! Use it to your advantage and actually set days and times to move your body. WALK THE DOG- 5:30 pm-6:30 pm is going to be in your phone. Maybe you don’t need a full hour, but what if you did actually throw on your sneakers and run the dog around for an hour with no intention of anything but the joy of playing with your dog? And if you don’t enjoy the movement you are getting, find a different way to move. Some days I go to a SOULcycle class, some days I walk a ton just getting where I am going, some days I use AAPTIV app to get some strength training in. It doesn’t matter what it is, as long as 1. you actually DO it and 2. you enjoy (most) of it. So go ahead and sign up for that cool yoga class you keep walking past.
  5. Get in bed 30 mins earlier. That’s right. Get in bed a full 30 minutes before you intend to sleep. Don’t look at screens. Or buy these cool glasses if you do need to look at screens. Read an old-fashioned book just for pleasure, with your kids or just with yourself. Find a way to wind down at the end of the day. Maybe a hot bubble bath, a glass of wine or a quick chat with a friend or hell- get in the bath with a glass of wine and call that friend! Most us aren’t getting a good 7-9 hours of sleep a night, which can wreak havoc with our hormones, moods and overall health. So even if it’s just for today, make an effort to get in bed 30 minutes earlier. You’ve earned it.

That’s it.

Start doing these things TODAY and watch your health improve.

And if you are interested in working with a health coach, contact me for a free health consultation.