Looking for a low-carb, low-sugar, protein and antioxidant filled healthy meal to warm you up this fall? Chili is a hearty meal and a great place to incorporate healthy foods. You don’t even need to let your spouse, kids, or company know what goodies you’ve hidden in there! Two of Missy Chase Lapine’s make ahead recipes from her best selling book: “The Sneaky Chef” add superfoods and other veggies to the meal! Those two recipes, White Puree and Green Puree are below:
Makes about 2 cups. Puree will keep in the refrigerator for 3 days, or the freezer for 3 months!
– 2 cups cauliflower, cut into florets
– 2 small to medium zucchini, peeled and rough chopped
– 1 teaspoon fresh lemon juice
– 1-2 tablespoons water, if necessary
> Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly-covered pot, for about 10 to 12 minutes until very tender.
> While waiting for the cauliflower to finish steaming, pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom. If necessary, use the second tablespoon of water to make a smooth (but not wet) puree.
Also makes 2 cups and can be kept in the refrigerator for 3 days or freezer for 3 months.
– 2 cups raw baby spinach leaves*
– 2 cups broccoli florets, fresh or frozen
– 1 cup sweet green peas, frozen
– 2 to 3 tablespoons water
*note: I prefer raw baby spinach to frozen spinach for this recipe (more mild flavor); if you must use frozen spinach, only use 1 cup of it.
> If using raw spinach, thoroughly wash it, even if the package says “prewashed.”
> Stem spinach and broccoli in a vegetable over 2 inches of water in a pot with a tight-fitting lid. Steam for about 8 minutes then add frozen peas to the basket for 2 additional minutes of steaming.
> Place the vegetables in the bowl of your food processor along with 2 tablespoons of water. Puree on high until as smooth as possible. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree.
For the Chili!!
– One tablespoon extra virgin olive oil
– 1 yellow onion, minced
– 1 ½ pound lean ground beef or ground turkey
– 2 fresh jalapeno chili peppers, seeded and minced
– 4 – 5 cloves garlic, minced
– 2 tablespoons chili powder
– 2 tablespoons ground cumin
– ¼ teaspoon cayenne pepper (omit for a less spicy chili)
– 1 teaspoon dried oregano
– 1 teaspoon dried basil
– Salt and pepper to taste
– One-half cup to 1 cup White Puree
– One-half cup Green Puree
– 1 (6 ounce) can tomato paste
– 1 (28 ounce) can diced tomatoes
– 1 – 2 (15 ounce) cans beans (any combination of kidney, black, pinto, or red beans)
– water or low sodium vegetable broth
> In a large heavy saucepan, heat oil over medium-low heat. Sauté the meat, onions, and jalapenos about 10 minutes until meat is no longer red. Add garlic, chili powder, cumin, cayenne, oregano, basil, and salt and pepper to the mix. Add the Sneaky Chef’s White and Green Purees, tomato paste, canned tomatoes, beans, and water/ vegetable broth to cover by 1-2 inches. Return to a boil and reduce heat to low to simmer until beans become tender, around 1 hour.
Ladle finished product into warmed bowls and garnish with your favorite garnishes. Also, for a Vegetarian Variation, replace the meat with 2 additional cans of beans of your choice.
Makes six servings.
To find more great recipes and ways to sneak in healthy foods for your family, visit www.thesneakychef.com.
Katie Culver is our Rehabilitation Specialist at Compass. She is a graduate of IU Bloomington with a degree in Athletic Training. She has a passion for helping others and helping others eat well. We have been fortunate enough to be recipients of her wonderful cooking.