meatless

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Veggie Sweet Potato Chili

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This is a perfect “Meatless Monday” dinner! It’s hearty, filling, and so satisfying! I love topping my chili with some avocado and greek yogurt for some creaminess and richness. This recipe is also ideal for group dinners because it’s quick, easy, and uses just one pot!

Ingredients:

(Serves 4)

  • 1 tablespoon olive oil

  • 1 medium yellow onion, chopped

  • 1 red bell pepper, chopped

  • 1 medium sweet potato, peeled and cut into 1⁄2-inch cubes

  • 3 garlic cloves, pressed or minced

  • 1 tablespoon chili powder

  • 1 teaspoon ground cumin

  • ½ teaspoon cayenne pepper 

  • 1 large can (28 ounces) diced tomatoes, with their juices

  • 2 cans (15 ounces) black, kidney, or cannellini beans (or a combo) rinsed and drained

  • 2 cups vegetable broth

  • Salt and freshly ground black pepper to taste

  • Garnish with: sour cream or greek yogurt, grated cheese, jalapeno, cilantro, and avocado

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Directions:

  1. Heat a Dutch oven over medium heat. Add olive oil, onions, peppers, and sweet potatoes and a sprinkle of salt and pepper. Cook, stirring occasionally, until the onions start turning translucent, about 5-8 minutes.

  2. Add the garlic, chili powder, cumin, cayenne, stirring frequently for 2-3 minutes. Then add tomatoes, beans and broth, and stir. Bring the chili to a simmer. Let simmer, stirring occasionally until the sweet potatoes are tender and the chili has thickened (about 45 minutes)

  3. Serve the chili with garnishes and enjoy!

Health Benefits of Cumin:

  • Cumin is a good source of iron, which improves blood flow and circulation.

  • Cumin is one of the most gut-friendly herbs, stimulating enzymes that aid in the digestion process.

  • Cumin has antiviral and antibacterial properties, which helps to prevent the flu or common cold.

  • It can help with respiratory issues because it’s an anti-congestive agent and can aid in the clearance of mucus from the airways and lungs.

Sources and Additional Reading

  • https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-cumin.html

  • https://www.netmeds.com/health-library/post/8-impressive-health-benefits-of-cumin

  • https://draxe.com/nutrition/cumin-seeds/

Mustardy Kale Salad

This kale dish is inspired by my amazing salad I had at the Jimtown Store in Healdsburg this past weekend and also by the Ottolenghi recipe in his new cookbook, “Simple.” This is great served as a side topped with goat cheese or feta (for those eating dairy). You can also top this avocado and quinoa for a great #meatlessmonday main course!

Kale has become quite the trendy veggie over the last few years. There’s a reason for it! It’s packed with nutrients and it’s a super versatile ingredient to cook with. Some people can have a hard time digesting raw kale (like me!) so think about cooking it or massaging it to break down the tough fibers. Yes, massaging kale really is a thing - and it truly helps make it tastier and easier to consume and enjoy!

Health Benefits of Kale:

  • Kale has even more iron than beef (per calorie)! Iron helps form enzymes, cellular growth, and liver function among other things

  • Kale has more calcium than milk (per calorie)! Calcium is important for bone health and helping blood vessels move throughout the body.

  • It’s great for digestion with its high amount of fiber, plus the stems are full of prebiotics (they feed our probiotics), which promotes good gut health

  • It is an anti-inflammatory food with about a high amount of omega 3s

Ingredients (Serves 4 as a side)

  • 1 bunch of kale (about 10 stems)

  • 3 tbsp olive oil

  • 1 tbsp sherry vinegar (or another vinegar of your choice)

  • 2 tsp whole grain mustard

  • Juice from 1/4 of a lemon

  • Salt and pepper to taste

  • ¼ cup toasted pumkin seeds

  • Sprinkling of dried tart cherries (or cranberries)

Directions:

  • Wash and dry kale. Remove kale from stems (save them for sautéing) and chop the leaves roughly.

  • Add all ingredients (but pumpkin seeds and cherries) to a bowl with the kale leaves and massage with your hands for about a minute or until kale softens

  • Let the kale salad rest for about 20 min before serving.

  • Add pumpkin seeds and cherries and serve

  • Option: Add cooked quinoa, avocado, and goat cheese for a substantial entree

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For more information about the benefits of kale, check out these websites:

  • https://draxe.com/health-benefits-of-kale/

  • https://www.mindbodygreen.com/0-4408/Eating-Kale-Top-10-Health-Benefits.html