Warm Up and Bean Healthy - by Dawn Kiehl Beals

Sweet Freedom - Eating Allergen Free

When the days turn cooler and the nights are frosty, my mind always turns to hearty soups and stews, especially chili.  I love the warm spices and unique flavors that can be added to this dish.  However, what's even more important to me are all of the ingredients that offer so many health benefits.  Plus, these types of dishes make it easy to remain gluten and diary free!  

While I like the traditional chili's, my favorite is a White Chicken Chili.  The main ingredient is a combination of white cannellini and navy beans.  Although beans are one of the cheapest sources of protein, we often pass them by on the way down the grocery store aisle.  Maybe you'll think twice once you find out all they do for out bodies!

Beans are packed full of protein, calcium, vitamins, minerals and antioxidants.  They're also one of the few foods that are allergy free for most people.  If eaten in place of refined carbohydrates, beans can help to prevent food cravings.  They do this by providing nutrients and energy without flooding the body with insulin.  Beans can also prevent obesity because they offer both low calories and a low glycemic index.  A bonus is the help beans provide by protecting the body from cancer due to the reduction in excess body fat.  Beans have twice as much fiber as most vegetables and keep you feeling full and satisfied.  Try all kinds of beans and legumes to give your body a broader range of the health benefits beans bring to the table.  You'll be sure to reap the anti-aging and disease fighting benefits by mixing it up.  You can find Eden Organic beans at Cascio's in lots of varieties as well as various varieties of dried beans.  Also be sure to check out the colorful dried lentil options that can be used to make delicious soups.  Lentils are one of the main staples in most vegans diets because of their versatility and health benefits.

The spices I use in various chili's offer health benefits too!  The most important thing to remember when looking for spices is to be sure the label says "non-irradiated".  Many companies use a process of ionized radiation in order to increase the shelf life of the product.  The problem is that this process kills all of the valuable and medical qualities that herbs and spices are filled with naturally.  Cascio's carries a full line of non-irradiated spices under the label The Spice Hunter.  One of my favorite spices is cumin.  It's warm without being hot and works well with chili power and other spices used in warm, hearty soups.  Cumin has been use for thousands of years to calm digestive orders such as nausea, indigestion, and even diarrhea.  It also is full of antioxidants and has antiseptic properties.  When used with garlic, that acts as a natural antibiotic, you can pack a powerful punch to the common cold.

Although there is no magic bullet or one wonder food that will cure all of your ails, you can make healthy choices with lots of benefits to your health one meal at a time. 

Try my White Chicken Chili recipe below.  The chili has a creamy texture because of

a portion of the beans are mashed and stirred into the broth.  If you want a spicer version try adding a jalapeño pepper or cayenne pepper. 

White Chicken Chili

Ingredients:

2 (14.5-ounce) cans white beans

1 tablespoon canola oil

2 medium poblano peppers minced

1 large onion chopped,

4 garlic cloves, minced

Kosher salt and freshly ground black pepper

1 tablespoon ground cumin

1 1/2 teaspoons ground coriander

1 teaspoon ancho chili powder

4 cups low-sodium chicken broth (gluten-free)

2 Tablespoons lime juice

1 rotisserie chicken, skin removed and meat shredded

1/4 cup chopped cilantro leaves

Soy Sour cream

Crushed tortilla chips

Directions

Drain and rinse the canned white beans. In a medium bowl, mash half of the beans with a potato masher until chunky. Reserve the beans until needed. Add the canola oil to a large Dutch oven and heat it over medium-high heat. Add the peppers, onions, and garlic and sauté until soft and fragrant, about 5 minutes. Season the vegetables with salt, and pepper, to taste. Add the cumin, coriander, and chili powder and continue to sauté for 1 more minute to toast the spices. Stir in the chicken stock, and lime juice and bring to a simmer. Add the beans and continue to simmer for 20 more minutes. After 20 minutes of simmering, taste for seasoning, and adjust if necessary. Stir in the shredded rotisserie chicken and cilantro and simmer until heated through, about 5 more minutes. Serve the chili in individual bowls topped with a dollop of soy sour cream and crushed tortilla chips.  Enjoy!