cook and eat for your health - photo of Melissa

February is Healthy Heart Month❤️

Healthy Heart Month is a perfect time to take a good look inward, to self-assess. The month of February also includes Valentine’s Day and the BIGGEST football month of the year! (Stay tuned for my Super Bowl recipe!)

We all love the Super Bowl 🏈 and the lead up to it! It is an American event, and every February, we engage in the traditions of football’s biggest night. It’s a time for comradery (or not 😘), socializing, cheering, disappointments, half-time music extravaganzas, and sometimes very clever advertisements.

The Food Battle

One of the best parts of the Super Bowl are the foods that are served. This is a challenge for some though because it creates their own internal battle – Super Bowl food indulgences vs. clean eating. Keeping this health battle in mind, synergy between the two is possible, but it takes Intention! Intention to make the right choices of what to prepare and serve to fellow guests and what to eat.

A Challenge to You!

Enjoy whatever Super Bowl plans you have keeping in mind to eat clean and healthy with Intention. Here are some TIPS as you consider your Super Bowl recipes and menu. 

  • Reduce processed foods.
  • Reduce sugars and excess salt.
  • Make food from scratch whenever possible using fresh ingredients.
  • Follow the Power of 5 formula … whole foods, plant based filled with fiber, lean proteins, grains, fresh vegetables, and legumes! ❤️

Super Bowl Recipe

A perfect healthy and hearty recipe for a hungry Super Bowl crowd is my Vegetable Chili. It is  a fan favorite and  especially warms the heart and body during this cold season. 

Remember keeping your heart healthy and strong leads to a strong and sharp functioning mind.  

To Healthy Cooking and Eating to keep your Heart and Brain Strong!

Melissa 
Healthy Lifestyle Advocate

P.S. For more recipe ideas, check out my blog from last year’s Super Bowl!

hearty soup

Healthy Vegetarian (No-Bloat) Chili

A flavorful, easy-to-prepare dish filled with fiber, vitamins and antioxidants! A heart healthy hearty stew for your Super Bowl crowd … they will love it!
Prep Time 13 minutes
Cook Time 40 minutes
Total Time 53 minutes
Course Main Dish, Side Dish, Soups & Stews
Servings 8 people
Calories 372 kcal

Ingredients
  

  • 2 medium Onions
  • 2 cloves Garlic
  • 3 tsp Sweet Paprika
  • 3/4 cups Tomato Purée
  • 2 Bell Peppers
  • 1 med Sweet Potato Or pumpkin
  • 1 med Yellow Squash Sliced, or you can use a med zucchini
  • 2 cans Kidney Beans Or white beans
  • 3 cans Diced Tomatoes
  • 1 can Corn
  • 1 cups Red Lentil Dry
  • 2 cups Water or Vegetable Broth I prefer vegetable broth
  • 1 Chili Use two chilies if you like it hot, or 1/2 tsp chili flakes
  • 1/4 cup Dark Chocolate Chopped or use dark chocolate chips

Pick and Choose from these No-Bloat Spices

  • 1 tsp Fennel
  • 1 Tbsp Cumin Ground
  • 1 tsp Ginger

Add Optional Ingredients

  • 2 Tbsp Extra-virgin Olive Oil Omit if Vegan; use veggie broth or water
  • Sea Salt & Pepper
  • 1 Tbsp Raw Honey Omit if Vegan
  • 1 Tbsp Apple Cider Vinegar Or use balsamic vinegar instead
  • large dollop Yogurt for topping Regular or Vegan
  • Dark Chocolate Sprinkle more on top

Instructions
 

  • Chop the onions, garlic & veggies. Sauté in a large pot or Dutch oven, using a little vegetable broth (or water).
  • Sauté for a few minutes and add the spices of your choice … I like to add cumin, paprika, and chili flakes. Add tomato purée. You will start smelling the fragrance of the spices.
  • Add kidney beans, corn, tomatoes, yellow squash, lentils and 2 (or 3) cups of water.
  • Let everything simmer for 30-45 minutes. Stir frequently. Add more water if necessary. Lentils may take a little more time to cook.
  • While the chili cooks, roughly chop the dark chocolate. Add chopped chocolate (or chips) to chili along with sea salt and pepper. Add other optional items if you wish.
  • Garnish with more chopped chocolate and a dollop of yogurt, parsley or cilantro.

Notes

Melissa’s Modifications:  
If you desire a meatier chili, you can always add lean ground beef, chicken, or other meat. If you are vegetarian/Vegan, use plant-based crumbles or diced baked tofu.
Pair with a fresh green garden salad and Dave’s Killer Whole-Grain Bread for a perfect meal!
To Cooking for a Healthy Heart and Brain!
Melissa😊
 
 

Nutrition

Serving: 1.5cupsCalories: 372kcalCarbohydrates: 39gProtein: 19gFat: 5gSaturated Fat: 2.8gSodium: 404mgFiber: 15gSugar: 3g
Tried this recipe?Let us know how it was!

Share This Post

More To Explore

Blog

The Erosion of Autonomy in Healthcare

The Erosion of Autonomy in Healthcare: Exposing the Hypocrisy of the System Growing up, my father’s entrepreneurial spirit instilled in me the value of autonomy.

a heart surrounded by veggies to recognize American Heart Month
Blog

Reignite Your Heart Health

Reignite Your Heart Health: Tips for a Healthier You This American Heart Month February is American Heart Month. This begs the question, is the heart