plant-based

Name: 3 Bean Sweet Potato Chili
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 10 servings
Cuisine: Healthy, Plant-based
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); 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.; Add spices to pot and stir for 1 minute.; Add sweet potatoes, beans, tomatoes, broth and bring to a simmer.; Simmer for 30 minutes until potatoes are soft but not mushy. Taste for seasoning and add more chili powder or spices, salt and pepper.

3 Bean Sweet Potato Chili

January 11, 2019 by Lilah Wise Leave a Comment

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.

3 Bean Sweet Potato Chili

Prep 20 mins

Cook 35 mins

Total 55 mins

Author Lilah Wise, Naturally Whole

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)

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.
Add spices to pot and stir for 1 minute.
Add sweet potatoes, beans, tomatoes, broth and bring to a simmer.
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

Elections & Eating: Some thoughts

November 7, 2018 by Lilah Wise Leave a Comment

Phew.

It’s a beautiful day here in New York, after a dreary and anxious election day. I’m so glad it’s over. I know people on both sides of the aisle are relieved and frustrated.

What does this have to do with eating, you ask. Good question.

There is a lot of noise out there, political and otherwise. The Food Wars are always in full tilt. Go Vegan! Paleo! Keto! Keto-Vegan!

Just like political parties, it can become a huge distraction from the actual issues (food quality & safety). The powers that be want you to claim sides, they want to split you into camps. And inside you probably have a “good food/bad food” side, too. If you eat well one day, you are GOOD. If you eat poorly one day, you are BAD. Notice the language.

It’s not “Boy, I made some really good choices today. I feel good.” No, no, it’s much more punishing than that, isn’t it? How do we get off the teeter-totter of eating and step into nourishing ourselves?

We have to recognize that we are all different. What works for one person, even within the same diet framework, may not work for another. That’s a good thing. It means each person can decide for him or herself which foods make you thrive or not. Just as a rancher in Colorado may have an entirely different relationship to guns than a teenager in urban Baltimore. We need to understand both sides and be able to come together on ways to reduce gun violence. But sticking to your camp and demonizing the other side won’t work. Nothing gets done and people become more divided.

The Food Wars are just noise. Just as the political parties want us to pick factions. Thus, we ignore real issues (racism, social justice, corporate greed, inequality) that are driving the health of our nation.

Whether you are vegan, Paleo, Ketogenic or some combination, there are real issues we need to care about when it comes to food and eating. Whether you eat meat or dairy, for example, the emphasis needs to be on food access and quality.

Eat real whole foods as much as possible. This means strictly limiting packaged foods. (Yes, including “healthy” cereals.) Vegans can eat junk; Paleo eaters can overdo the sugar consumption. Look BEYOND the label! In fact, if it comes with a label, don’t buy it.
BUY LOCAL & SUPPORT FARMERS. If you eat meat and dairy, find local farms that are practicing ethical and sustainable farming. It’s better for YOU, it’s better for the ENVIRONMENT and it’s better for the farmers.
Reduce your sugar intake. Sugar is hidden in everything and disguised by a few dozen names. Be savvy and be aware of how much you are ingesting, as sugar is linked to many major diseases and health issues.
What you put on your plate reflects your values. Want to see healthier kids? Don’t buy soda. Don’t bring things into your house you don’t want to eat. Want to eat less meat? Only eat out at places that have sustainably raised meats. You always have a choice.
Think beyond the good/bad. No one but you is punishing yourself for digging into a bag of Cheetos. But don’t let that derail you from what’s true for you. Can you do better? Sure. Do we all have days when we are just getting by and doing the best we can? Yes. We are human beings, not objects. But you also need to know what’s in your food which the food companies are loath to share.
Don’t try to change minds BUT be open-minded. If you’re a Keto eater and it’s changed your life, great. Show by example how you have regained your health instead of lecturing people on what they should do. This is harder than it seems. Everyone nowadays thinks they are “woke”. Great. If you are asked about your food choices, by all means, share what you have learned about yourself. Otherwise, eat and let eat. And listen. You never know, you may learn something.

I hope that as a nation we can get to some of the real root causes of our problems. But we can only do so when we have access to real information and stop listening to the screaming sides. Each of us has the power to change ourselves and, by extension, our communities.

For more information on how health coaching can help you, contact me.

Lemon Blueberry Pie Smoothie

September 12, 2018 by Lilah Wise 2 Comments

There is something about lemon first thing in the morning. It’s bright, refreshing and wakes my tongue up! I created this smoothie because I hadn’t gotten shopping in a while and I didn’t have much in the house. Frozen wild blueberries and lemons, plus some healthy fats, greens and protein make this great way to start your day. Feel free to play around with the ingredients to make it your own! Like walnuts or cashews in your smoothies? Add ’em in!

Lemon Blueberry Pie Smoothie

Prep 10 mins

Total 10 mins

Author Lilah Wise, Naturally Whole

Yield 1 serving

Ingredients

1/2 C. frozen wild blueberries
1 scoop vanilla plant-based protein powder
Juice & Zest of 1 lemon
1 tsp. raw honey
1 tsp. coconut oil
2 T. hemp seeds
1 C. water or raw coconut water
1 C. fresh or frozen spinach or other leafy green

Place all ingredients in a high-speed blender.
Blend and taste for sweetness. Add more liquid if needed.
Pour into glass and enjoy!

Notes

Some plant protein powders are hideously gross, so make sure you find one that tastes good. (I like Amazing Grass Protein Superfood.) If you can't stand them and aren't vegan, you can add 1 or 2 organic pastured eggs in its place + 1 tsp vanilla extract.

Courses Breakfast, Snack