Sweet Potato and Black Bean Chili to Calm Inflammation

Today while the rain fell and the wind blew I stayed inside where it was warm and cozy.  

 I found several sweet potato and black bean recipes a few weeks ago.  Of course, I didn't find any particular recipe I liked, so I collected ideas and came up with this Sweet Potato and Black Bean Chili . Today I decided to fine tune my recipe.  It is reminiscent of a Sweet Potato Chimichanga we enjoy at a one of our favorite local restaurants.  This recipe is really easy, delicious AND...without the added tortilla and carbs.  The sweet potato, onions, garlic, and spices add a large anti-inflammatory boost.  This is really a great meal to eat if you are trying to calm some inflammation in your body. 

First, dice an onion and a sweet potato into chunky pieces.   Add them to a pot and saute in avocado oil until.....

....they began to caramelize (turn brown).

Then add the garlic.

Saute for about 30 seconds more until they began caramelizing.  Try not to saute minced garlic too long because it can cause a bitter flavor. 

Add organic chicken broth and remaining ingredients, except for the yogurt.  Let simmer for about 15-20 minutes, until sweet potatoes are soft.   

Top with a scoop of nonfat Greek yogurt to add the perfect amount of creaminess.  So delicious, easy and did not take long at all.  

Enjoy :) 

Sweet Potato and Black Bean Chili

1 tablespoon avocado oil

1 small onion, diced

1 medium sweet potato, diced

1 clove garlic, minced

1 15-ounce can diced tomatoes

1 15-ounce can black beans

1 1/2 cups organic chicken broth or vegetable broth

2 teaspoons chili powder

1 teaspoon cumin

1/2 teaspoon paprika

1 tablespoon lime juice

Greek yogurt, plain

Saute onions and sweet potatoes in avocado oil, stirring often, until they begin to caramelize.  Add the garlic and stir for 30 seconds.  Add remaining ingredients, except for the Greek yogurt.  Let simmer for 15-20 minutes, until the sweet potatoes are soft.  

Serve in a bowl and garnish with a scoop of Greek yogurt.  

White Bean Chili: Feeding the gloomy weather blues

I am sad to report that the weather here in the Spokane/North Idaho area is still quite gloomy.  So, once again we are craving good ole comfort food.  Since I am also trying to use what I have on hand instead of running to the grocery store every day I went through my pantry and refrigerator to see what I could find.  I came up with the ingredients to make what turned out to be an extremely delicious White Bean Chili.  I took some extra time and even wrote down the ingredients and each step I took in the cooking process.  I encourage you to try this out and, as always, it is made with plenty of anti-inflammatory ingredients to calm down the inflammation attacking our bodies. 

White Bean Chili

1 skinless, boneless chicken breast
1 15 oz can of white kidney beans
1/2 onion, diced
4 small red, yellow, or orange sweet peppers, diced
2 cups chicken broth
1 ripe tomato, diced
1 1/2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon garlic
1/2 teaspoon salt
1/4 teaspoon pepper

Cut the chicken breast into small pieces.  Drizzle a little olive oil in a pot, add the chicken and saute until browned.  Next, add the onion and peppers and saute, stirring occasionally until tender. Add the remaining ingredients.  Bring to a boil.  Turn the heat down to a simmer, cover and let cook for 30 minutes, stirring occasionally until the chili has thickened up a little bit.  Serve hot and enjoy! 

Split Pea Soup

Split pea soup is such a simple meal to make, yet it is so nutritious. I love meals like this that are so healthy and filling, yet super easy from start to finish.  Of course I have added a few extra ingredients to mine for a little extra flavor and nutrition.  You can either cook this in a pot on the stove or put the ingredients in the slow cooker and have it ready when you get home from a busy day.  Try it out and see what you think!

1 small onion, diced
1 carrot, shredded
1 tablespoon minced garlic
16 ounces dry split peas, rinsed and drained
6 cups water
2 cups chicken broth
1 teaspoon salt
1/2 teaspoon pepper
1 cup cooked ham, diced

In a large pot, saute the onions and carrots in olive oil until soft.  Add the garlic and saute for a minute more while stirring.   Add in the remaining ingredients.  Bring to a boil.  Once the soup begins to boil cover and turn the heat down to low.  Let simmer for about an hour or until the peas are soft.  Make sure you stir it every so often so that it does not stick to the bottom of the pan.  If the soup thickens too much add a little more water until you reach the desired consistency.  Enjoy!